A guide to protein

Adequate levels of protein are essential to good health. These guidelines will detail how much you need and what foods offer good sources of protein.

A serving of a protein-rich food like chicken breast or sirloin steak is a mere 60 to 85 grams (two to three ounces), although a more typical portion is 170 grams (six ounces). The main thing to focus on is having at least a small portion of a protein-rich food at every meal (and as part of as many snacks as you can).

It can be a side dish of beans, a glass of fat-free milk, a slice or two of lean turkey, a few ounces of sirloin steak in a stir-fry, a snack of unsweetened yogurt or a handful of nuts.

1. Beans, lentils and peas. These "vegetarian" sources of protein are excellent; they have essentially no saturated fat and they're very low GL, in large part because they contain so much soluble fibre. And they pack a lot of minerals in small packages. Try to eat meals based on these foods at least once or twice a week.
2. Soy foods. Like beans, these are low-saturated-fat, low-GL, high-protein foods. Try a stir-fry with tofu; experiment with soy milk on your cereal (it tastes better than it once did, so give it a chance); and grill some tempeh, a textured soybean product with a nutty flavour. Or stock up on frozen soy-based vegetarian burgers.
3. Nuts and seeds. It's hard to find a protein-rich snack, but nuts are one of the few. These little nuggets serve up not only protein but also good-for-you fats. Just stick to a palmful, since they're high in calories.
4. Fish and shellfish. All fish and shellfish are low in saturated fat, so they're excellent protein choices. Fatty fish are also rich in omega-3 fatty acids, which help prevent heart disease and may improve insulin sensitivity. You'll make a good choice either way: low-fat fish like cod and flounder are sources of low-saturated-fat protein, while fattier fish like wild salmon and rainbow trout provide both protein and omega-3's. For a healthy heart, aim for two or three servings of fish or shellfish a week.
5. Chicken and turkey. These are also low in saturated fat and quite low in calories if you choose white meat without the skin.
6. Eggs. Eggs are nutritious and versatile. A large egg has only 1.5 grams of saturated fat, and even though it's high in cholesterol, an egg a day won't raise most adults' cholesterol levels. Have eggs for breakfast or enjoy an egg salad sandwich on whole-grain bread with low-fat mayo. A hard-boiled egg makes a perfect high-protein snack.
7. Red meat. Beef, pork, lamb and other red meats are major contributors to saturated fat in our diets, but that doesn't mean you can't eat them. The key is to choose the leanest cuts, which have more protein — and less saturated fat. And don't eat red meat every day; leave room for meals centred on fish, beans and so on.
8. Dairy foods. Fat-free or one percent milk, low-fat or fat-free yogurt, and low-fat cheeses contribute high-quality protein with very little saturated fat. Like all dairy foods, they're high in calcium, a key mineral. But full-fat cheeses, along with butter and high-fat dairy desserts like ice cream, are major contributors to saturated fat in our diets. Have milk and other dairy products every day, but go lean.

These guidelines will help you get the protein you need to live healthfully.