How much protein do we really need, and where should it come from?

Dr Courtney Stewart joined Tim Webster for Breakfast on 2SM to discuss protein intake, exploring how much Australians really need, where to find it, and how to build it into everyday meals.

During the interview, Dr Stewart explained that protein can come from a wide range of animal and plant-based sources – including meat, chicken, fish, eggs, dairy, nuts, seeds, legumes, lentils, beans and whole grains. She unpacked the current recommended daily intakes (0.75 grams per kilogram of body weight for women and 0.84 grams per kilogram for men) alongside emerging research suggesting amounts closer to 1 to 1.5 grams per kilogram may offer additional benefits.

The segment explored how to practically shape meals around a source of protein, whole grains and healthy fats, and addressed the rising visibility of “protein everything” on supermarket shelves – from high-protein bars to fortified snacks – and what this means for consumers actively seeking more protein in their diets.

She also addressed the practical realities of eating well in a time-poor world, pointing to simple options like pre-prepared salads, tinned tuna and frozen vegetables as nutritious choices that don’t require a full home-cooked spread, as well as the broader concerns around childhood obesity, sedentary behaviour and the dietary patterns that carry through into adulthood.

This feature highlights Courtney’s expertise in nutrition science, dietary guidelines and consumer food trends, and her ability to translate evolving research into practical insights for everyday eating.

Listen to the full radio interview here from 1:38:00.

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