Why protein matters when you’re eating less

When you’re eating much less than usual, every nutrient falls at once. But protein tends to fall furthest, and it’s often the hardest to make up.

Why protein is the first to go

Protein-rich foods — meat, fish, eggs, beans, dairy — are among the most filling things we eat. When your appetite is small, they’re often the first foods left on the plate. Meanwhile the foods that feel easier, like toast, biscuits or fruit, contain relatively little.

The result is that people eating less often fall short on protein well before they notice anything else.

How much do adults need?

The reference intake used on UK food labels is 50g of protein a day for an average adult. Individual needs vary with age, size, activity and health, and some people are advised to aim higher. A dietitian can tell you what’s right for you.

To put 50g in context: on a normal appetite, it might come from a couple of eggs at breakfast, a cheese sandwich at lunch and a portion of chicken or fish at dinner. On a much smaller appetite, the same foods may only be half-finished, and the total drops quickly.

Why it matters

Protein contributes to the maintenance of muscle mass.

Getting more from less

• Eat protein first. Start each meal with the protein part, while you still have room.
• Spread it out. Small amounts across several meals and snacks add up.
• Pick dense sources. Some foods carry far more protein per mouthful than others — our guide to protein in small portions has examples.
• Check labels. Protein is listed per 100g and often per portion, so it’s easy to compare.

If you’re worried you’re not getting enough, speak to your GP, pharmacist or a dietitian. This article is general information, not medical advice.