What are the natural sources of protein?
Answers
Some sources of dietary protein include:
lean meat, poultry and fish
eggs
dairy products like milk, yoghurt and cheese
seeds and nuts
beans and legumes (such as lentils and chickpeas)
soy products like tofu
some grain and cereal-based products are also sources of protein, but are generally not as high in protein as meat and meat alternative products.
The Australian Dietary Guidelines recommend particular serves per day from the lean meat and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans food category, including:
men aged 19-50 years = 3 serves
men aged 51 years and over = 2 ½ serves
women aged 19-50 years = 2½ serves
women aged 51 years and over = 2 serves
pregnant women = 3 ½ serves
breastfeeding women = 2 ½ serves.
A standard serving size is one of:
65 g cooked lean meats such as beef, lamb, veal, pork, goat or kangaroo (about 90-100 g raw)
80 g cooked lean poultry such as chicken or turkey (100 g raw)
100 g cooked fish fillet (about 115 g raw weight) or one small can of fish
2 large eggs
1 cup (150 g) cooked dried beans, lentils, chickpeas, split peas or canned beans (preferably with no added salt)
170 g tofu
30 g nuts, seeds, peanut or almond butter or tahini or other nut or seed paste (no added salt).
The daily recommendations for adults for foods from the milk, yoghurt, cheese and/or alternatives (mostly reduced fat) group are:
men aged 19-70 years = 2 ½ serves
menu aged 70 years and over = 3 ½ serves
women aged 19-50 years = 2 ½ serves
women aged 51 years and over = 4 serves.
A serve could include either:
250 ml (1 cup) fresh, UHT long life, reconstituted powdered milk or buttermilk
120 ml (1/2 cup) evaporated milk
200 g (3/4 cup or 1 small carton) yoghurt
40 g (2 slices) hard cheese such as cheddar
120 g (1/2 cup) ricotta cheese.
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Natural sources of protein are Eggs, Milk, meat, etc.