WHY IS PROTEIN IMPORTANT IN OUR DIET
Proteins are called the building blocks of our body because these are responsible for growth, maintenance, immunity and for providing energy. In India, 9 out of 10 adult Indians consume inadequate amount of proteins. An average healthy person needs to consume 0.8-1.0 g of protein per kg of ideal body weight (IBW).
Low intake of protein in the diet for longer periods, can lead to lowered metabolism, loss of muscle mass( sarcopenia), low energy levels, reduced immunity, poor quality of hair, weak & brittle nails etc.
Richest sources of protein are eggs, chicken, meat & fish, good sources of protein milk & milk products, lentil & dals especially soya & soya products, Sprouts & nuts.
Vegetarians can consume protein in their diet in the form of milk, yogurts, curd, hung curd, whey water, butter-milk, low fat paneer. Soya products like soya nuggets, peas or soya chunks are best to increase protein.
- 1 cup of cow’s milk provides 4.8 g of protein,
- ¾ cup of curd provides 3.2 g protein
- 50g paneer provides 9.5 g protein
- 25g of soyabean provides 8.8 g of protein
- 50 g tofu provides 3.8 g of protein
- 1 whole egg & 2 egg whites provides 5 g protein
- 100g fish/ chicken/mutton provides 18-22 g protein.
Some Protein rich snacks are Idli with samber, moong dal chilla,boiled chick-pea chaat, soya tikkis, sprouted salad, boiled egg added in upma or poha, buttermilk, sattu drink ( gram flour).
To prevent weight gain, try to choose low fat protein sources like egg whites, lean chicken, low fat milk & milk products and sprouted dals.
Ensure to eat at least one protein rich meal, in addition to other meals in a day. Include good quality complete protein or a cereal – pulse combination like khichdi, idli, dosa etc.