Protein is found in almost all parts of our bodies. From bone marrow, muscles and tendons, to keratin that is a health benefit for our hair, skin and nails, protein is one of the most important elements of the human body. Without enough protein, our bodies would not be able to create new cells and repair existing tissues.

There are two types of protein: complete protein and incomplete protein. The names speak for themselves, but a complete protein source contains all the essential amino acids, which are the building blocks of protein that the body cannot make itself, for example chicken, fish and meat. An incomplete protein source needs to be combined with other foods to provide the essential amino acids, for example chickpeas (homous) combined with bread (wheat).

Below are six protein swap tips to enhance your nutrition:

1. Swap eggs for your vegemite on toast for breakfast. An egg contains 6 grams of protein and carry a variety of health benefits.
2. Cottage cheese has high protein levels, as well as containing calcium for your bones. It has 13 grams of protein per ½ a cup, so great to swap for that creamy mayonnaise or dip.
3. Cooked quinoa has 8grams of protein per cup. This super food not only contains high levels of protein, but also has low cholesterol and high iron levels; great to swap for the rice with your stir fry.
4. Swap grain-fed beef to grass-fed beef. Grass-fed beef contains more vital minerals and nutrients, and has a lower fat content than grain-fed beef. Grass-fed beef contains high amounts of omega-3’s that provide a variety of health benefits throughout the whole body.
5. If you are taking a protein supplement in a powder or snack form, swap it for IsoWhey ® protein powder. It is sourced from pure whey protein, packed with 23 premium quality essential vitamins and minerals, as well as digestive enzymes, prebiotic fibre and probiotics for nutritional and digestive balance.
6. Swap frozen for fresh. Fresh free-range chicken is one of the highest sources of protein. Free-range chicken has higher levels of protein and essential fatty acids (EFAs) than frozen chicken. Chicken also has energy boosting elements such as vitamin B that are important, and contains an array of nutrients that provide multiple health benefits.

It is important to read the labels on all food packages to really know the protein levels and health benefits of what you are eating. If you are eating animal foods it is important to choose the healthiest option, i.e. grass-fed, free-range products as these carry a lot more health benefits than other sources.