The best ways to include protein in your diet

It's important to include a range of protein-containing foods. Evidence shows that the more plant-based proteins we eat, the better it is for our health.

There are a range of ways to include the right types of protein in your diet. Here's our top tips:

Reduce your intake of red and processed meat

Keep your intake of red and processed meat to 70g or less a day. 

Choose different meats or cuts

Choose leaner meats or cuts, like chicken without the skin or turkey. 

Eat more eggs

Include eggs in your diet. Eggs are a good source of protein and provide omega-3 fats, vitamin A, B vitamins, vitamin D and selenium.

Eat more fish

Non-vegetarians should aim for least two portions of fish (approximately one-hand sized piece or three fish fingers) every week.

Oily fish such as salmon or mackerel are the most nutritionally beneficial. This is because they are great sources of vitamin D and omega-3 fatty acids, which may help prevent heart disease.

Go more plant-based

Eat more plant-based proteins such as tofu, soy, pulses, lentils, beans and nuts as these are all high in protein and fibre and lower in fat.

There are many plant-based alternatives to meat such as vegetarian sausages or burgers. These often seem like a healthy choice, but this is not always the case. It's a good idea to check nutrition labels and to choose those lower in saturated fat, salt and sugars.

If you want to take healthy eating one step further, you can try to eat less animal protein. Ease yourself into meatless meals by going meat-free one day a week. Try replacing meat with foods like fish, dairy and eggs before swapping for plant-based proteins. If meat-free meals seem like a step too far, replace some of the meat in dishes like stews, chilli or bolognese sauce with beans or lentils.