What is high quality protein?

By Juliana Kassianos, Transformational Fertility Coach, Yoga Teacher and Founder of The School of Fertility

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ANIMAL PRODUCTS

  • Chicken

  • Eggs (Free-range and organic. If you’re from the UK, choose those with a British Lion Quality Mark. This is a symbol on the egg shells and packs that show the eggs have been produced to high food safety standards, so your risk of contracting salmonella poisoning for example is very low)

  • Lean grass-fed red meat

  • Turkey

FISH TO EAT

The following fish are high in omega-3 fatty acids and low in mercury:

  • Anchovies

  • Herring

  • Mackerel (not King Mackeral)

  • Salmon (Wild Caught, Alaskan)

  • Sardines (Wild Caught, Pacific)

FISH TO AVOID

The following fish have higher mercury and/or polychlorinated biphenyls (toxic industrial chemical) or are farmed fish (antibiotics).

  • Atlantic Halibut

  • Blue Fin Tuna

  • Canned Albacore

  • Chilean

  • Farm Raised Salmon

  • Grouper

  • King Mackerel

  • Marlin

  • Monk fish

  • Orange Roughy

  • Sea Bass (from Crozet, Prince Edward, Marion Islands and Chile)

  • Shark

  • Sword fish

  • Tile fish

  • Tuna

  • Yellow Fin Tuna

BEAN/LEGUMES/PULSES

  • Adzuki beans

  • Black beans

  • Butter beans

  • Kidney beans

  • Lentils

  • Lima beans

  • Pinto beans

  • Chickpeas (NB. Phyto-oestrogen)

  • Soybeans (NB. Phyto-oestrogen)

WHOLEGRAINS

  • Buckwheat

  • Millet

  • Oatmeal

  • Oats

  • Quinoa

NUTS

  • Almonds

  • Brazil nuts

  • Cashew nuts

  • Hazelnuts

  • Peanuts

  • Pistachio nuts

  • Walnuts (especially for men)

SEEDS

  • Chia seeds

  • Flax seeds

  • Hemp seeds

  • Poppy seeds

  • Pumpkin seeds

  • Sesame seeds

  • Sunflower seeds

PLANT-BASED MILK

  • Almond milk

  • Hemp milk

  • Hazelnut milk

  • Cashew milk

  • Soy milk (NB. This is a phyto-oestrogen – a plant oestrogen that mimics the effect of oestrogen in the body)

POWDERS

  • Lucuma

  • Maca

  • Pea protein

  • Spirulina

VEGETABLES

  • Asparagus

  • Broccoli

  • Kale

  • Peas

  • Spinach

FRUIT

  • Avocado

  • Dates

  • Guava


Juliana Kassianos