Protein is an essential macronutrient and supplies amino acids used throughout the body. But choosing protein foods is not only about chasing the highest number on a label.

Harvard's Nutrition Source emphasises the importance of the overall 'protein package': different foods bring different fats, fibre, sodium and other nutrients along with their protein.

A varied pattern can include beans, lentils, tofu, nuts, seeds, fish, eggs, dairy foods and other options according to preference and dietary needs. Variety also makes meals easier to sustain.

Protein requirements differ between people, especially with age, body size, training and health conditions. Specific targets are best individualised when necessary.