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Protein-Rich Diet: 4 Reasons Why You Must Include Protein in Your Everyday Diet


Proteins are important for everyday life. It is more essential than we usually think and here is how one can be aware of incorporating it into their lifestyle.

Vitamins, minerals, and protein are common associations we make when we talk about nutrition, healthy diets, and more. Proteins are very essential for our body. According to various studies, protein-rich diet has several health benefits, but it should also be taken in proportion. Wondering why we really need protein? It is one of the most essential nutrients that are responsible for building cell tissues, muscles, and hormones and also for producing antibodies. Protein-rich foods are also very important for people who do weight training or endurance sports. According to some studies, as we age, protein becomes a good food companion for the soul, mainly because it helps reduce muscle loss with age.

According to nutritionist Lovneet Batra, protein is essential in our diet, in addition to carbohydrates and fats. General guidelines for protein intake recommend around 50-60 grams per day, there are several groups that need more than this. Here are 7 simple ways to increase your protein intake.

7 ways to include protein in your diet

  1. Eat a protein-rich breakfast: Starting your day with protein can help you meet your daily protein intake goals. Examples: Dal cheela, yogurt with oatmeal cheela, or even a Paneer paratha!
  2. Make protein a part of every meal and snack: Whether you eat 3 large meals with snacks or snacks throughout the day, focus on one source of protein each time you eat. You can add sources like cottage cheese, tofu, hummus, buttermilk, lentils, or other protein sources.
  3. Incorporate Yogurt: In addition to increasing your protein intake, homemade curd helps you with the right amount of probiotics.
  4. Replace the rice with millet or quinoa rice: While rice has some protein content, millet or quinoa have a better protein profile.
  5. Take protein-rich snacks on the go: These could be a glass of buttermilk, a grilled katori chana, Greek yogurt, or a refreshing sattu lemonade!
  6. Choose fats that contain protein: Not all sources of fat are created equal, and some heart-healthy fats, like nuts, chia seeds, and peanut butter, also pack a good amount of protein!
  7. Choose vegetables that are high in protein: Adding protein-rich vegetables like edamame, green peas, broccoli, lima beans, and mushrooms to your meals is a great way to increase your daily protein intake.
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Published Date: May 27, 2023 1:55 PM IST

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