Protein: how much is too much?

While bacon and eggs are back on the health menu, it doesn’t mean it should be competing for plate space with our greens.

This post appeared on au.lifestyle.yahoo.com.

But how much protein is healthy?

“Protein is an essential macronutrient which is used for building and repair in the body, as well as being the building blocks of our neurotransmitters,” says nutritionist and naturopath Cassie Mendoza-Jones.

“It’s important in body composition and muscle mass, and for our immune system, enzyme production, DNA and healthy tissue integrity.”

Too much protein, however, especially if it’s mostly animal-based, can equate to a high intake of saturated fat and cholesterol. In addition, recent research from the University of California has linked high protein diets to a reduced lifespan and increased cancer risk.

There’s a common misconception that you can only get protein from animal sources, but according to Mendoza, a diet with a healthy intake of protein should be full of varied plant (such as quinoa and nuts) as well as animal foods.

Here is what a day of protein would look like, according to Mendoza:

Breakfast: 1-2 eggs (women) 2 eggs plus nuts or beans or yoghurt (men).

Lunch: 1 chicken breast plus a little bit of a protein-rich grain, such as quinoa (women) 1 chicken breast plus quinoa + feta (men).

Snack: 100g natural yoghurt with 1-2 tbsp nuts.

Dinner : 150-200g grilled fish or 150g chicken or meat (women) or 200-250g grilled fish or 200g chicken or meat (men).

“Eating only protein is not healthy in the long-run, and may be seen as a quick-fix for weight loss, however for sustained energy and a healthy body, we need to be eating a balanced diet,” says Mendoza.

“If you’re consuming a variety of protein at each meal and 1-2 snacks per day, alongside a whole-foods and varied diet replete with lots of veggies, some fruit, nuts, healthy fats, and drinking plenty of water, then that’s perfect.”