Viva Vitality: Focus on Protein Foods

By Pat MacIntosh

March is Nutrition Month, and this year’s theme is Focus on Protein Foods.

Protein is important for your body. It helps you make enzymes and hormones, build and repair tissues and muscles, and keep your immune system healthy.

Protein is found in animal foods such as wild game, beef, pork, lamb, fish, shellfish and eggs, or in dairy foods such as milk, cheese, yogurt, kefir and paneer.

Plant-based protein foods often have more fibre, less fat, and cost less money. Find protein in plant foods such as nuts, seeds, beans, peas and lentils as well as in soy foods like fortified soy beverage, tofu and tempeh.

Getting enough protein

Canada’s Food Guide recommends filling ¼ of your plate with protein foods. Here are a few tips on how to add protein at every meal throughout the day.

• Enjoy cottage cheese or Greek yogurt with fruit or in smoothies.

• Sprinkle nuts and seeds on cereals or salads.

• Cook hot cereals with milk or fortified soy beverage.

• Include eggs in breakfast dishes, bowls or salads.

• Use canned fish in wraps, salads, pasta or rice bowls.

• Add canned chickpeas, lentils or beans to salads, wraps or bowls.

• Mix lamb or goat with chickpeas or lentils in stews or curries.

• Use tofu, tempeh or paneer in stir-fries, curries, bowls or sandwiches.

• Snack on nuts, roasted chickpeas or edamame.

The Food Guide is available in many languages at Canada.ca/FoodGuide, along with more ideas on how to add protein to your diet.

Protein supplement powders and shakes

Protein supplements can help when you cannot meet your nutrient needs through food alone. But most people do not need them if they eat a variety of protein foods during the day.

Whole foods also give you vitamins and minerals like iron, calcium and vitamins B12 and D. Following a ‘food first’ approach helps ensure you get enough protein along with other important nutrients.

A dietitian can help answer your questions and assess if you need protein supplements. Call Health Link 811 or find a dietitian in your area at ahs.ca/Nutrition.

Pat MacIntosh is a Registered Dietitian with Alberta Health Services, Nutrition Services.