Last Update: February 27, 2023, 16:16 IST
Including healthy sources of protein in your diet can help with overall health and well-being. (Representational Image: Shutterstock)
National Protein Day 2023: The nutrient plays an important role in building and repairing tissues, producing enzymes and hormones, and supporting the immune system
National Protein Day is observed on 27 February to raise awareness about this macronutrient and the consequences of its deficiency. Protein is an essential nutrient for the human body. Nutrients play an important role in building and repairing tissues, producing enzymes and hormones, and supporting the immune system. According to the Indian Council for Medical Research (ICMR), the recommended daily intake of protein per day for adults is approximately 0.8 to 1 gram of protein per kg body.
If you’re trying to increase your protein intake in your diet, here are some everyday tips for healthy protein intake:
- Include plant-based protein sources in your diet
Plant-based protein sources such as legumes, nuts, seeds and whole grains are excellent sources of protein. These options are usually lower in saturated fat than animal-based sources of protein. Consider adding lentils, chickpeas, quinoa, almonds and chia seeds to your meals and snacks. - Choose Lean Protein Sources
Animal-based protein is the best source of protein compared to other sources on both a cost and per-calorie basis. But if you do consume animal-based protein, choose lean sources such as chicken, turkey and fish. These alternatives tend to be lower in saturated fat and calories than fatty meats, which can contribute to heart disease and other health problems. - Balance your protein intake throughout the day
Eating protein with each meal can help you feel full and satisfied, as well as provide your body with the protein it needs. Aim for a balance of protein, carbohydrates and healthy fats with each meal to promote optimal health and energy levels. - avoid processed meat
Processed meats like deli meats, bacon, and sausage are often high in saturated fat, sodium, and nitrates. All of these can increase the risk of heart disease and other health problems. Instead, choose fresh meats and prepare them yourself. - Add Protein to Your Snacks
Snacks are a great opportunity to take in some extra protein throughout the day. To help keep up your protein intake and keep you satiated, consider snacks like hummus with Greek yogurt, cottage cheese, hard-boiled eggs, apple slices with nut butter, or carrot sticks. - be mindful of portion size
While protein is important for optimal health, it is important to be mindful of portion sizes. Aim for a serving size of 80–120 grams of meat, fish, or poultry, or 1/2 cup of beans or tofu with each meal. ICMR suggests that one-fourth of the plate at each meal should have protein sources. - stay hydratedWater consumption is important for overall health, including protein absorption. Be sure to consume at least 8 or more glasses of water every day.
Including healthy sources of protein in your diet can help with overall health and well-being. You can ensure that your body is getting the nutrients it needs by choosing a range of plant-based and lean animal-based protein sources. By balancing your protein intake throughout the day and paying attention to portion sizes, you can be sure you’re meeting your body’s protein needs.
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