Protein

Protein Power

Lean meat, fish, chicken, eggs and dried peas, beans and lentils are, along with milk, yoghurt and cheese, great sources of protein.

What is protein?

Protein is required by our bodies every day and is used for the growth and repair of our bodies. Body tissue is made from protein, and so is our hair, skin and muscle. Protein is also found in antibodies, hormones and enzymes. Children's requirements for protein are high because of their rapid growth, however, adults also need protein each day to replace worn out cells.

What is protein made of?

Proteins are made up of units of amino acids. There are 21 amino acids in proteins but only nine are required by way of food. Our body can make the others. These nine are called essential amino acids. Different kinds of protein are made by the 21 amino acids being used in different sequences, the way the alphabet is used to make words.

What is protein quality?

Protein quality refers to how well a protein provides the nine essential amino acids. High quality proteins are found in eggs, milk, yoghurt, cheese, meat, fish and also soybeans. Lower quality proteins come from plant sources such as nuts, dried peas and lentils, cereals and vegetables. By combining proteins from different plant foods over a day, for example eating grains and beans in a day, it is possible to get the needed balance of amino acids.

How much protein do we need?

By eating one serving from the lean meat, fish, chicken, eggs, peas, beans and lentils group as well as 2-3 servings of milk and milk products, we should get enough protein for our needs. Those with extra requirements include pregnant and breastfeeding women, babies and young athletes. Having too much protein is not healthy. Eating too much protein can contribute to obesity and cause loss of calcium from the body.

REMINDER! Keep that food safe!

When we are cooking in ways that are new or unusual, such as cooking a barbecue outside or asking for help from children or those who don't usually prepare or cook food, it is important to remember those golden rules of food safety:

Make sure everyone involved washes their hands thoroughly (with soap) and dries them thoroughly:

before they start working with the food
after going to the toilet or blowing their nose
after handling raw meat or poultry.

If gloves are used, remember that they too can get contaminated and will need to be changed as often as you wash your hands.
Separate raw foods from foods that are ready to eat in order to prevent cross contamination. Raw foods should also be prepared and stored separately. A common cause of summer food poisoning is the reuse of the plate used for taking raw foods out to the barbecue for the return trip inside with the cooked foods.
Keep hot food hot and cold food cold. Foods that stay warm are the foods that like to grow bugs most. Keep raw foods covered in the refrigerator until needed for cooking. Cool cooked foods rapidly before covering and returning to the refrigerator. Thaw frozen foods thoroughly before cooking. Reheat cooked foods only once after cooking and make sure that they are reheated thoroughly.