For those new to Go Get It Gippy, our aim is simple: helping our community build healthier habits in a realistic and sustainable way.
Each month we focus on small lifestyle changes that can have a big impact on long-term health.
This month, we’re talking about protein.
Unless you’ve been living under a rock, you’ve probably noticed protein is everywhere at the moment. From high-protein yoghurts and snack bars to cereals and smoothies, protein seems to be the nutrient of the moment.
But the interest isn’t just a fad — there’s a good reason nutrition professionals are talking about it.
Many people simply aren’t eating enough.
The Recommended Dietary Intake (RDI) for protein sits at around 0.8 grams per kilogram of body weight, but this is really just the minimum required to prevent deficiency. For optimal health, most people benefit from aiming closer to one gram per kilogram of body weight per day.
If you’re trying to build muscle, maintain muscle as you age, or lose weight, aiming for 1.4 grams per kilogram or higher may be even more beneficial.
Protein plays a vital role in many functions throughout the body. It helps maintain muscle mass and strength, supports energy levels and blood sugar balance, and provides the building blocks needed for brain chemicals that influence mood and concentration. It also plays an important role in hormone production, immune function and tissue repair.
While animal foods are often the first things people think of when it comes to protein, it’s also important that we include plant-based sources. Diets very high in red and processed meats have been linked with an increased risk of colorectal cancer, so incorporating a variety of plant proteins helps create a more balanced and gut-friendly diet.
Some simple ways to boost your protein intake include:
Start your day strong
Breakfast is where many people fall short. Try options like eggs on toast, baked beans, cottage cheese, scrambled tofu, a smoothie, Greek yoghurt, or high-protein porridge.
Prioritise protein at every meal
Think about including a protein source whenever you eat. This might be eggs, chicken, fish, yoghurt or cheese, but also plant foods such as tofu, lentils, chickpeas, beans, nuts and seeds.
Combine your proteins
A great approach is to mix both plant and animal proteins in meals. For example, eggs with baked beans, yoghurt with nuts and seeds, or chicken with lentils or chickpeas in a salad.
The BIG takeaway this month is simple: make protein a priority. By spreading protein across your meals and including a variety of sources, you can support muscle health, energy levels, brain function and overall wellbeing.
Small changes, done consistently, can make a big difference.
