Protein – the body's building blocks
Proteins are essential for life, as your system needs them as building materials and regulators, and to maintain vital functions. Protein-rich food keeps you feeling full and is beneficial for bone and muscle.
10-20% of your daily energy intake should come from proteins. Another way to estimate an adult's protein requirements is to allow 1 gram per kilo of body weight. For example, a person weighing 70 kg would require about 70 g of protein per day. For elderly people, the recommendation is 1.2–1.5 g of protein per kilo of body weight.
A varied diet will automatically contain enough protein. Those following a vegan diet should, however, pay particular attention to their protein intake. A vegetarian diet will give you a sufficient quantity of amino acids – the building blocks of protein – if you combine a variety of foods, such as grains, legumes and nuts.
Bread and grain products are also a source of protein, especially for vegetarians. Two slices of bread contain an average of 6 grams of protein.