Proteins — from animals and plants — are one of the 3 main nutrients your body needs.
They're kind of a big deal.
Lately, everyone’s talking protein. 🥚💪
Why? Experts say higher protein = better health, more strength, and less cravings.
Eating enough protein may help fight off:
❌ Obesity
❌ Type 2 diabetes
❌ Fatty liver
❌ Heart disease
Why your body loves protein
🧬 Builds and repairs muscles, tissues & organs
⚡ Provides steady energy
🛡️ Supports immunity
💥 Fuels your DNA (seriously!)
🥚 Protein keeps you full
🔥 Boosts metabolism
🍽️ Reduces cravings
🧠 Signals fullness with special hormones
Quick quiz!
How many types of protein sources are there?
1️⃣
Only 1!
2️⃣
2?
3️⃣
3
4️⃣
4
5️⃣
Let's say 5?
Correct answer: 2 protein families!
✔️ Animal-Based Proteins
✔️ Plant-Based Proteins
Both matter. Both are useful. But let’s see how they differ...
Animal-based = “complete” proteins
These contain all the essential amino acids your body needs.
They're like the full toolbox 🔧🧰
✅ Eggs
✅ Poultry
✅ Dairy (milk, yogurt, cheese)
✅ Red meat
(Tip: Go lean & clean when possible!)
Whether plant- or animal-based, it’s best to avoid highly processed or refined protein products like:
Processed meats (e.g., sausages, cold cuts)
Sugary protein bars
Artificial protein snacks
✅ Choose whole, natural sources whenever possible!
Plant protein – what to look for
✔️ Lentils & chickpeas
✔️ Whole grains
✔️ Peanuts & peanut butter
✔️ Almonds, walnuts & other nuts
✔️ Tofu, edamame, quinoa
Your body’s protein needs aren’t static — they shift as you grow and age!
🍼 Babies & Kids:
Need more protein for growth & development
🤰 Pregnancy & Breastfeeding:
Increased protein supports the baby + your body’s changes
👩 Adults:
Keep protein steady to maintain muscle and metabolism
👵 Older Adults:
Need more protein to preserve muscle, strength & bone health
🧠 Tip: Most older adults don’t eat enough protein — add an egg, a yogurt, or a handful of nuts to meals.
Protein needs vary depending on your age and activity level:
🪑 Sedentary adults: ~0.8g per kg of body weight
👵 Older adults (65+): ~1–1.2g per kg to prevent muscle loss
🏃 Active individuals: ~1.2–1.7g per kg to support performance and recovery
🕒 Pro tip: the best way to get your protein?
➡️ Spread it evenly across all meals — not just dinner!
Think: a little at breakfast, lunch, dinner and snacks.
Eat proteins with every meal
🌟 Habit
0 min
Lesson Complete!
Please take some time to share your feedback! I'd appreciate it 🙂