It is generally agreed that most people in the UK probably eat more protein than they actually need in their daily diet. Protein is found in many different foods including meat, fish, dairy, nuts, seeds, beans, pulses, soy and quorn products. In addition, bread, rice, pasta, cereals and potatoes also contain protein and can contribute to the overall dietary protein intake.

Protein needs vary by person depending upon age, weight, sex, activity level and overall health. Athletes and individuals with special medical needs often need more protein than the recommended dietary allowance, or RDA. To help estimate your individual protein needs click on the protein calculator.

Protein is an important nutrient needed by everyone of a daily basis. It is made up of essential and non-essential amino acids, which are the "building blocks" for healthy bodies. Protein has a number of different roles in the body including the following:

Studies show that you should take between 40 to 70 grams of protein daily, especially in the first 6 to 12 months post-op.

Whey protein is a nutritionally complete protein. It contains bioactive ingredients, like immunoglobulins and lactoferrin, that help support the immune system. Athletes prefer whey protein to soy protein due to its rich abundance of branched chain amino acids and its quick absorption rate. These are important to help repair and rebuild muscles after a workout or competitive event. Whey protein has a fresh, neutral taste compared and will not change the taste of foods you add it to.

The ADA (American Dietetic Association), National Cancer Institute and American Cancer Society recommends fibre consumption between 25 to 35 gm per day or 10 to 13 gm fibre per 1000 kcal each day. For example, if someone needs 2000 kcal of food substances per day, then his daily fibre needs is between 20 to 26 gm. According to ADA (American Dietic Association) recommendation, one's fibre needs is equal to his age (in years) plus 5 gm of fibre per day.

While there is no magic formula, here is what many health experts recommend: Endurance athletes and body builders: 1 gram of protein per pound of body weight daily (150 lb. person would consume 150 grams of protein daily), Fitness enthusiast (not an athlete): 1/2 gram of protein per pound of body weight. But be careful with the fat content of many higher protein foods. Individuals with kidney disorders, check with your physician before increasing protein intake.

We need both animal and plant protein. The best sources of animal protein are eggs, milk, and cheese. The best sources of plant protein are beans, nuts, and seeds. When it comes to protein, people tend to be extremists. There are strict vegetarians (called vegans) who eat no animal protein, and there are meat eaters who eat no plant protein. Both extremes are wrong, and both diets can make us sick. Animal and plant protein complement each other and ensure a healthy diet.