FIVE WAYS TO...

GET MORE PRO­TEIN INTO YOUR DIET (WITH­OUT EAT­ING MEAT)

The Chronicle - - Health & Lifestyle -

HIGH-PRO­TEIN di­ets are ev­ery­where right now. As well as aid­ing weight loss and help­ing build lean mus­cle, pro­tein is im­por­tant for your health: it can help you to feel more en­er­getic and fuller for longer, as well as sup­port­ing bone health and as­sist­ing hor­mone pro­duc­tion.

And with the re­cent rise of veg­e­tar­i­an­ism and ve­gan­ism, more of us than ever are look­ing at al­ter­na­tive ways to stock up on the macronu­tri­ent.

Hol­land & Bar­rett nu­tri­tion­ist Emily Rol­la­son tells us how get more pro­tein into our diet.

1. Start your day on an egg

“A SIN­GLE egg con­tains more than six grams of pro­tein, plus es­sen­tial amino acids, vi­ta­mins A, E and B12. Try com­bin­ing two boiled eggs with as­para­gus wrapped in Parma ham for a week­end brunch treat.”

2. Snack on seeds

“TAKE a note out of Vic­to­ria Beck­ham’s book. Her af­ter­noon treat is sun­flower seeds doused in liq­uid aminos (a gluten-free al­ter­na­tive to soy sauce),” says Emily. “Each hand­ful racks up an ex­tra five grams of pro­tein and they are packed with es­sen­tial fatty acids and mi­cronu­tri­ents such as mag­ne­sium, which helps reg­u­late blood sugar lev­els.”

3. Go Greek

“LOW-FAT yo­ghurts can be packed with ar­ti­fi­cial sweet­en­ers,” says Emily. “Fill up on Greek yo­ghurt in­stead. It’s packed with pro­tein and can be made sweet with berries, or added to savoury dishes to add rich­ness.”

4. Re­think your drink

TRY a high-pro­tein iced cof­fee to start your morn­ing like Get Nour­ished (£2.99; Hol­land and Bar­rett), which de­liv­ers 25g of pro­tein per bot­tle – around the equiv­a­lent of a steak.”

5. Dis­cover ‘nooch’

AS an al­ter­na­tive to cheese, nu­tri­tional yeast – or ‘nooch’ – could be ex­actly what you need. “Use it to stock up on six grams of pro­tein per serv­ing com­pared to a mere two in Parme­san cheese,” says Emily. “You also might want to try gar­nish­ing your next batch of popcorn with ‘nooch’ to give your­self a cheesy, pro­tein-filled boost.”

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