A certified dietitian, Jyoti Agrawal Pillai, shares what makes proteins so important. If you are looking at including protein in your diet and don’t know where to begin, here are some suggestions for complete protein combinations.
Why does everyone talk about protein? What makes it so important?
Protein works as a building block for our body. Each and every cell, blood, muscle, skin, and hair needs protein for its growth and repair. Therefore it becomes crucial for you to make sure that you have protein in all three main meals. When combined with other macronutrients, the best is manifested.
How much protein does an adult need?
According to EAR for Indians, an adult needs 0.75gm of protein per kg per day.
For example, an adult who weighs 65 kg will need almost 48 gms of protein per day. This requirement can easily be met through combinations mentioned in this blog.
If you are one of those who do not want to complicate food with numbers, here is one easy way. When you serve your plate, divide it into four parts. Your plate should look like this:
1/4th cereals (roti/rice)
1/4th cooked vegetable
1/4th of vegetables in the form of salad
1/4th protein (dal/soya/paneer)
A vegetarian can easily achieve their daily allowance of protein with some mindfulness. Following tips make it easier with meal plans and high-protein combinations for you to follow
Other examples of protein rich combinations are:
Power tips:
Some vegetarian sources of protein are –
Some of the best non-vegetarian protein sources are eggs, chicken and fish. Skinless chicken and chicken breast should be preferred if you are looking for a low fat option. You can have rice or roti or even a bread toast with it as your meal. Do not forget to add vegetables, raw or cooked as a part of your non-veg meals as they are low in fibre.
Jyoti Agrawal Pillai can be found on instagram @nutricoach.jyoti
About her: Not a believer of fad diets with short term goals, her approach leans towards sustainable and long term lifestyle changes. She believes in healing not only through nutrition but also considering other aspects like physical, emotional and mental well being.
A certified dietitian, Jyoti Agrawal Pillai, shares what makes proteins so important. If you are looking at including protein in your diet and don’t know where to begin, here are some suggestions for complete protein combinations.
Why does everyone talk about protein? What makes it so important?
Protein works as a building block for our body. Each and every cell, blood, muscle, skin, and hair needs protein for its growth and repair. Therefore it becomes crucial for you to make sure that you have protein in all three main meals. When combined with other macronutrients, the best is manifested.
How much protein does an adult need?
According to EAR for Indians, an adult needs 0.75gm of protein per kg per day.
For example, an adult who weighs 65 kg will need almost 48 gms of protein per day. This requirement can easily be met through combinations mentioned in this blog.
If you are one of those who do not want to complicate food with numbers, here is one easy way. When you serve your plate, divide it into four parts. Your plate should look like this:
1/4th cereals (roti/rice)
1/4th cooked vegetable
1/4th of vegetables in the form of salad
1/4th protein (dal/soya/paneer)
A vegetarian can easily achieve their daily allowance of protein with some mindfulness. Following tips make it easier with meal plans and high-protein combinations for you to follow
Other examples of protein rich combinations are:
Power tips:
Some vegetarian sources of protein are –
Some of the best non-vegetarian protein sources are eggs, chicken and fish. Skinless chicken and chicken breast should be preferred if you are looking for a low fat option. You can have rice or roti or even a bread toast with it as your meal. Do not forget to add vegetables, raw or cooked as a part of your non-veg meals as they are low in fibre.
Jyoti Agrawal Pillai can be found on instagram @nutricoach.jyoti
About her: Not a believer of fad diets with short term goals, her approach leans towards sustainable and long term lifestyle changes. She believes in healing not only through nutrition but also considering other aspects like physical, emotional and mental well being.
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