THE POWER OF PROTEIN CAN BE FOUND IN PLANTS

PROTEIN is essential for your body’s growth and repair mechanisms and muscle building; on average you need 0.75g of protein for every kilogram you weigh — for a woman of 66kg this means 50g a day and for an 80kg man, 60g.

Concerns are often expressed about whether vegans and vegetarians get enough protein without meat — but this figure is actually easily achievable if you regularly eat combinations of protein-rich plants such as beans, soy products (tofu) and nuts.

One cup of quinoa has 10g of protein, ten shrimps 30g, and a quarter of a cup of cottage cheese has 35g. Mushrooms are also a good source of protein (and fibre) — and while they do not contain all the essential amino acids, they can be combined with other foods. A mix of mushrooms, broccoli and sweet corn contains them all.

Other healthy sources of protein include: soy beans, buckwheat, chia seeds, whole grains and corn, nuts and peanuts, butter beans, pinto beans, broad beans, red kidney beans, black-eyed beans, lentils, peas, chickpeas, artichokes, spinach, broccoli, seaweed.

No study has linked high protein intake from plants with any harmful impact on the body — and plant proteins contain no cholesterol.

Fish, crab and shellfish are also excellent sources of protein and Omega-3, and seafood is high in essential minerals such as iodine and fat-soluble vitamin D, linked by numerous studies to a lower risk of cancer as well as other chronic degenerative diseases

Much debate has centred around eggs’ benefits, and I would like to reassure you that, eaten in moderation, they are among the most nutritious foods on the planet.

One large egg includes a host of vitamins and essential minerals, only 77 calories, 6g of protein and 5g of healthy fats. Although a major study in 2011 reported eating 1 ½ eggs a day increased the risk of earlier death from prostate cancer, those surveyed also tended to consume a lot of meat.

After examining numerous studies, I believe that although a high consumption of meat and eggs is harmful, eating eggs as part of a healthy plant-based diet is fine. Moderate consumption is an egg a day, seven days a week.

A fry-up of eggs, fried bread, sausage and bacon may well be eating your way to an early grave — but two eggs slowly fried in olive oil with mushrooms, tomatoes and spinach is a fantastic way to start the day and in my view ten times tastier! Turn to the back page for the healthiest ways to eat dairy products and other fats.