Health – Protein deserves a place on your plate

If you’ve been paying attention to health headlines lately, you might have noticed that protein is having a bit of a moment. From protein yoghurts and cereals to high-protein snacks, it seems everyone is jumping on the bandwagon and with good reason.

While it may seem like just another food trend, the renewed focus on protein is backed by solid science, especially as we hit our fifties and beyond. As we age, our bodies naturally lose muscle mass, a process called sarcopenia. The good news? Getting enough protein can help slow this decline, support strength and mobility, and boost overall vitality.

Protein isn’t just for bodybuilders or gym-goers, it’s essential for everyone. It helps keep us feeling full and satisfied after meals, supports the repair and maintenance of tissues (including muscles), and plays a key role in immune function. It also helps regulate blood sugar levels, which is especially important for people managing diabetes or energy slumps.

Unfortunately, many people simply aren’t getting enough. It’s common to see diets high in carbohydrates and low in protein, especially when we rely on toast, cereal, or crackers for breakfast and snacks. Even those who think they’re eating healthily may fall short if their meals are missing a solid protein source.

So, how much protein do we actually need?  It varies with age, gender and activity level but  a good rule of thumb is around 1.2 to 1.6 grams of protein per kilogram of body weight per day. For example, someone weighing 70kg might aim for 85 to 110 grams of protein daily. That’s roughly 30 to 35 grams per meal if you’re eating three meals a day.  

Whole foods are the best bet when it comes to protein. Think meat, chicken, fish, eggs, and seafood. Dairy foods like Greek yoghurt, cottage cheese, and high-protein milk or yoghurt options (such as Kalo or Anchor’s protein+ range) are also excellent. If you’re on the go, protein shakes or bars can help fill the gaps,  but make sure you check the label for sugar content.

Protein doesn’t have to be bland. A well-seasoned chicken stir-fry,  tuna salad with mayo and chopped gherkins, or even a protein pudding made with cottage cheese, yoghurt and protein powder can all be nutritious and enjoyable.

The bottom line? Prioritising protein in your diet is one of the simplest and most powerful changes you can make for your health – especially as you age. More strength, better energy, fewer cravings, all from something as simple as putting a little more protein on your plate.