Why is Protein So Important?

Protein containing foods provide the building blocks to repair body cells including hair, nail, skin and muscle. It helps to provide strength, repair injuries and to help the body recover from surgery. Protein also has a role to play in protecting our body from illness, reducing muscle weakness and fatigue after movement. It is also a major component in enzyme and hormone production which helps us to digest our food and burn stored energy, including body fat.

What happens if you don’t get enough protein?

Lack of protein in the diet can result in hair loss, muscle wasting, poor immunity and impaired weight loss.

Why does protein need to be a major focus for bariatric patients?

Following bariatric surgery, the amount of food eaten is much smaller due to reduced stomach capacity. This is particularly true in the earlier stages post-surgery. Eating small amounts means it is much harder to meet daily protein requirements. Often protein shakes are required initially to help people to get enough protein from a form that is easier to manage. Further down the track, protein requirements are more easily met through whole foods as portion sizes gradually increase. Regardless of what stage post-surgery however, the protein component of a meal should always be prioritised over fruits, vegetables and carbohydrates to ensure this important nutrient is never displaced.

How much protein do you need each day?

Individual protein requirements can vary considerably particularly between different genders, age groups, activity levels and where people are in their recovery post-surgery. A minimum of at least 60g-80g of protein each day is a good amount to aim for, however more specific protein requirements can be calculated using an adjusted body weight.

How to work out an adjusted body weight:

To calculate an adjusted body weight:

1. Work out the weight your body would be if you had a BMI of 25 (use online BMI calculators or speak with your dietitian if assistance is needed) https://www.health.govt.nz/your-health/healthy-living/food-activity-and-sleep/healthy-weight/healthy-weight-bmi-calculator
2. Work out the difference between your weight at a BMI of 25 and your current weight
3. Multiply the difference by 0.25
4. Add this figure to your weight at a BMI of 25 This will give you your adjusted ideal body weight. From here, protein requirements can be determined by adding 1 gram of protein per kilogram of adjusted body weight.

E.g. if you were 1.75m tall and weighed 130kg

BMI of 25 = 76.5kg
130kg – 76.5kg = 53.5
53.5 x 0.25 = 13.4
76.5 + 13.4 = 89.9

Therefore 90g of protein per day would be a good target to aim for (30g per meal).

How to fit protein into your day:

Protein is best split across three meals to ensure you feel satisfied after meals and have plenty of energy to get you through the day. People may feel the need to snack between meals if they have gone for long periods without eating, if they are particularly active, or if they don’t have enough protein at one or more of their meals. The protein tables below can be useful to work out how much protein is in various foods and what can be added together to help you to better meet approximately one third of your daily protein needs at each meal. If you feel you do need something in between your meals, consider having a milky drink or glass of milk as a nutritious way to boost your protein intake and provide hydration as well.

Should you include more products labelled ‘high protein’ into your diet?

Not necessarily! It is best to include whole food sources of protein such as meat, fish, chicken, eggs, tofu, legumes and dairy products. These foods also contain other important nutrients such as certain vitamins and minerals, fibre if from a plant-based source (e.g. legumes), and omega 3 from oily fish. Many products labelled ‘high protein’ may not have much else to offer nutritionally. Examples of such foods include protein bars, protein cookies and flavoured protein milks. The marketing behind many products can make grocery shopping difficult to navigate, but remember if there is a long list of ingredients, its likely there is a much better choice to go for. Discussing your individual protein needs and dietary choices with your practice dietitian is recommended and of course regular blood tests are important to monitor your protein status.

Meat and meat alternatives

Dairy and dairy alternatives

Milk

Cheese

Yoghurt

Fats and oils

Fruit

Non-starchy vegetables

Starchy vegetables

Breads, cereals and grains

Bread

Cereals

Crackers

Grains