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Healthy Food Guide (Australia) - - FEATURES -

A pro­tein-rich diet has been sci­en­tif­i­cally proven to help you main­tain a healthy weight.

Pro­tein doesn’t just come from meats like beef, lamb or chicken — you can get it from fish, eggs, dairy, legumes, nuts and tofu.

For beef, a serve of pro­tein is roughly the size and thick­ness of your palm; up to your knuck­les for chicken; and your whole hand (or a small can of salmon or tuna) for fish. For meat-free pro­tein, an equiv­a­lent serve is two eggs, a piece of tofu the size of a deck of cards, or 1 cup of legumes such as beans, chick­peas or lentils.

A palm-size piece of raw meat or chicken (90–100g)

2 large eggs

A small can of fish (95g)

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