Christine Fletcher
To mark Nutrition Month, we checked in with Christine Fletcher, a registered dietitian with Health Link, for some practical tips on choosing protein foods
Protein is a hot topic right now. How much protein do people really need?
Protein is certainly having a moment in the spotlight – I get a lot of questions about it. Rather than focusing on numbers, I recommend including a protein food with every meal and snack — instead of loading it at one meal like supper. You’ll feel satisfied longer because protein takes longer to break down in your digestive system. And this strategy is also good for blood sugar management. You might hear on social media that protein should be the biggest part of every meal. Ideally, vegetables and fruit should make up about half of your meal, your protein food should be about one quarter, and the last quarter should be whole grains.
Do you have any tips on how to spend less money on protein foods?
My biggest tip is to reach for plant-based proteins; they’re usually much less expensive than meat. Think pulses like beans, peas or lentils. And some plant-based proteins provide a unique opportunity for getting fibre, which is important for heart health and supporting a healthy gut microbiome. Try adding lentils to soup, chilis or stew or rice dishes. You could also use tofu or tempeh for stir-fries and curries. Other money-saving tips include using eggs, canned or frozen fish as these are often less expensive than fresh.
What type of protein foods do you use in your own home?
I have three boys at home and they are hungry and growing. When I’m in a rush, I use protein foods that don’t need to be cooked, or that require minimal cooking like cottage cheese, ricotta or eggs. For example, cottage cheese on rye crackers and cut-up fruit. It’s also very helpful that my 14-year-old can cook eggs and make simple meals! So at least once a week we have eggs for dinner — either scrambled or an omelette, with veggies and whole-grain toast to support balance.
Are you hearing about protein-related misconceptions from your callers?
Yes — some people think they need a lot more than they actually do. The other misconception is that children need a lot of protein, and that’s not true. A toddler’s body is a lot smaller than an adult body and because of this, their daily needs are lower. For example, a toddler may need 10-15g of protein, whereas an adult may need 70g. Toddlers are naturally selective eaters and this can be stressful for parents.
What’s it like talking nutrition all day?
Oh, I'm always happy to chat with people. I really enjoy my job — Health Link is a really rewarding place to work. I find the people I talk with are glad they've reached out, and I hope more PCA staff call 811 to chat with me!
Christine Fletcher
