Here at Wiltshire Farm Foods, we’re committed to tackling malnourishment and spreading useful information regarding diet and health, which is why we’re answering some common questions regarding dietary protein.

 

What is dietary protein and why do we need it in our diet?

Proteins are the building blocks of life. When protein is eaten, it is broken down and reformed within the body to make tissues such as muscle, skin and hair. An adequate protein intake is required for the growth and repair of these body tissues, as well as general good health and an effective immune system. When you are not well it is especially important that you are eating an adequate amount of protein as your body needs this extra protein to recover, particularly if you have suffered wounds or burns.

 


 

How much protein do I need per day?

In the UK, we have guidelines for nutrients, known as the Reference Nutrient Intakes (RNIs). The RNI is the amount of a nutrient that is sufficient to ensure the requirements of 97.5% of the population is met. The RNI for protein is 0.75g per kilogram of bodyweight, meaning that the more you weigh, the more protein your body needs. Below is a table of the RNI’s for some example bodyweights below. If your weight is not in this table, you can simply multiply your current body weight in Kilograms by 0.75 to calculate your individual daily protein requirements. Your protein requirements will likely increase if you are active, and it is thought to be safe to eat twice your RNI.

 

UK Protein Recommendations for Different Body Weights

  

Bodyweight in Stones

Bodyweight in Kilograms

RNI for Protein intake per day

8

50kg

37.5g

9

57kg

43g

10

64kg

48g

11

70kg

52.5g

12

76kg

57g

13

83kg

62g

14

89kg

67g

15

95.5kg

72g

*Based upon RNI of 0.75g per Kilogram of bodyweight

 


 

What foods can I eat to get more protein into my diet?

Foods that are rich in protein include: meat, fish, eggs, dairy produce, nuts, beans and pulses and soya produce. The table below shows the protein content of an average portion of common foods.

 

Protein Content of Common Foods Per Average Serving Size

 

Food:

 Portion Size

Protein Content

Meat and Animal Products

Chicken breast

100g (cooked)

32g

Beef steak

100g (cooked)

31g

Sliced ham

20g

4g

Lean pork chop

100g (cooked)

22g

Eggs

2 whole

12.5g

Fish

Tinned tuna

120g

28g

Grilled salmon

140g

 

34g

Dairy Products

Semi-skimmed milk

200ml

7g

Cheddar cheese

30g

8g

Low-fat yoghurt

125g

6g

Plant Foods

Almonds

30g

6g

Tofu (steamed)

100g

8g

Tinned chickpeas

200g (Drained)

8.4g

Baked beans

200g

8g

 


 

How can Wiltshire Farm Foods help?

Many of our delicious meals have at least 20g of protein per serving, such as our Chef’s Favourites; Chicken with Lemon & Herb Stuffing, Salmon Fillet in Seafood Sauce or our Braised Beef in Rich Sauce. We also have our Mini Meals Extra range, designed to maximise nutritional intake for those with a small appetite. Every Mini Meals Extra Dish is 40% smaller than our standard meals, but has at least 500 calories and 20g of protein, what’s more – they taste delicious. From Chicken Biryani to Ham & Leek Bake – there’s something for everyone. To top it off, all our meals are delivered to your freezer by one of our friendly local drivers, meaning that our great food is there when you need it, and on ice when you don’t. Why not take a look at our brochure and choose the meals that are right for you.