Healthy eating_ The building blocks: protein

Step 2 of putting together your healthy meals: Lean protein
Proteins and particularly animal products (eggs, milk, red meat, chicken and fish to name a few) occupy a central position in the South African diet. Protein is also a popular topic of conversation, especially with respect to weight loss and sports performance. We hear about high protein diets and low protein diets. We know about liquid protein, protein supplements. Why is this fuss about this food group? Although we all need some amount of protein in our diet we tend to eat too much of it. Because animal protein tends to be high in fat, we end up increasing our fat intake. The type is then to modulate amounts of LEAN animal protein but to go for plant based protein such as soy, tofu, legumes (beans, peas, chickpeas, lentils, butter beans, kidney beans ect ...) as well!
Fact or fallacy?

1. Adding small amounts of protein to each meal will sustain you and keep you fuller for longer.
   FACT: All protein digests slowly and so regulates blood glucose (sugar) levels.
2. Many of us, especially Braai-friendly South Africans tend to eat more protein than we actually need.
   FACT: On average we need 1-2 portions of protein at most meals. A portion is equivalent to the size of a medium hand palm (100-150 g).
3. Vegetarians can not get enough protein.
   FALLACY: Plant foods also provide protein! Eating a well balanced diet, such as legumes, barley, sweet corn, soy, tofu, fish can provide as much protein as a carnivorous diet!
4. High protein diets are the best way to lose weight.
   FALLACY: High protein diets seem to work short term only as they are difficult to adhere to. They are low in fiber and tend to be high in saturated fats, which are harmful to our health.