Wednesday HEW: Vary Your Protein πŸŸπŸ—πŸ₯«πŸ³

Everyday this Healthy Eating Week #HEW22 we’re aiming to get our protein from a variety of sources, by being creative with beans, lentils, chickpeas & tofu.

Chicken, chickpea & spinach curry, or tuna & cannellini beans salad anybody?

Protein is important for lots of different functions in the human body, from muscle and bone growth to producing hormones and cells needed for our immune system.

Healthy dietary patterns include a variety of nutrient-rich protein foods. To benefit your health and the health of the planet you should aim to include more plant and alternative sources of protein.

We are advised to eat less red and processed meat, both for health and sustainability reasons. Replacing processed or fatty meats with pulses could reduce your saturated fat and salt intake whilst increasing the fibre in your diet. You do not have to exclude animal foods – just try to swap some for pulses (beans, peas, and lentils), nuts, seeds, tofu, and soya or mycoprotein-based meat alternatives (e.g., Quorn). 

Here are our top tips for getting creative with your protein source:

1. Go half and half – try swapping half of your chicken for chickpeas, lamb for lentils, and beef for beans 🍜

2. Add pulses like beans, chickpeas, and lentils to your salads – try tinned varieties with no added salt as an affordable and convenient protein source πŸ₯«

3. Aim to include at least 2 portions of fish a week, including 1 of oily fish 🐟

4. Mix up your snacks using chickpeas – try falafel, roasted chickpeas or hummus on oatcakes 🍘

What protein do you usually eat? And will you change your proteins after reading the above?

Let us know in the comments below.

#HEW22 #healthyeatingweek2022 #varyyourprotein

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