Complete, balanced nutrition provides protein, energy, carbohydrate, fat, and vitamins and minerals in appropriate amounts to help meet your daily nutrition needs.1
Protein intake is especially important as we age, when faced with a medical condition or when physically active. To meet these increased needs and help prevent muscle loss, most people should be eating 30 g of protein per meal.2
Using the plate method below can help you create a healthy meal and get the protein you need.
These 2 main food groups will help you reach your carbohydrate and fibre needs.
A quarter of your plate should include protein-rich foods such as poultry, fish, seafood, meat, eggs, tofu, and beans.
At every meal try to include dairy products, such as milk, yogurt, and cheese, as they are important sources of protein, calcium, and
The 2 main groups of foods high in protein are meat and alternatives, and milk and alternatives.
This food group should cover about half of your plate. Choose a variety of colourful vegetables and fruit as these provide the most nutrients.
A quarter of your plate should include a variety of whole-grain products. Include high-fiber options as often as possible, such as whole-grain breads, pasta and rice, oatmeal, quinoa, and chia.
To give you an idea of what this looks like, here are examples of balanced meals providing approximately 30 g of protein.
Protein is important for balanced and complete nutrition, but getting the recommended 30 grams per meal, i.e., 90 grams per day, can be challenging. Ensure® offers a range of daily nutritional supplements to help you obtain your protein objectives. Choose the Ensure® product that meets your requirements and health goals.
So here are some tips to help you meet your protein needs:
To help you get the extra protein and nutrition you need, include Ensure® in your meals, have it as a snack, or add it to your favourite recipes. Nutritional drinks can deliver plenty of protein without filling you up!
Why is protein
for your health?
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Canadian Nutrient File, 2016.
Nutrient value of some common foods, 2008, www.healthcanada.gc.ca/cnf, accessed October 2016.