Protein
The key role of protein in nutrition
Maria Skoura
During puberty your body grows up fast and the needs for protein are increased. The needs for energy and protein are very high, particularly for boys that gain more height and muscle mass than girls. The word “protein” comes from the Greek “Proteos” meaning the “first one” or the “most important one”. Protein is an important building block of bones and muscles. That makes them more than essential for your everyday diet.
The daily recommended intake of protein is 1 gram for every kilogram of body weight per day. For example, if you weight 60 kilos, you should get at least 60 grams of protein from your daily diet.
Proteins are classified in those of high biological value and those of low biological value.
High biological value – Animal origin
• Meat (beef, chicken, pork, lamb)
• Fish
• Eggs
• Dairy products (Milk, cheese, yoghurt, kefir)
A 70% of your daily protein intake should come from animal sources. In order to achieve that, we recommend to include one or more of the above mentioned food in every meal.
Low biological value – Plant origin
• Foods of plant origin
• Legumes
• Cereals
• Dried fruit
The intake of low biological value protein from plant sources can be improved by combining foods from different groups. Here are some examples and combinations for meals with high nutritional value:
Combinations of proteins
• Lentils and rice in a meal offer good quality of protein.
• Beans and rice are a meal of high biological value in protein.
• Cereals with dairy products i.e. Toast with cheese, cereals with milk.
• Cereals with legumes, i.e. bread with lentils.
• Dried fruit with legumes
Maria SkouraNutritionist, Scientific Associate of the Greek Society of Adolescent Medicine
