The protein is a body fuel that is essential for normal good health. The word protein has its origin in ‘Protos’ meaning ‘first’, relates to the first thing you must look for in your food.
Recommended Dietary Allowance (RDA) established a benchmark of protein intake for a normal sedentary person. It is set at 0.8 g-1 g per kilogram of body weight per day. That could mean a 60 kg person requires 48 grams -60 grams of protein per day. Whereas, the athletes and muscle-builders need almost double protein intake.
Protein is no issue with the meat-eaters, as plenty of vital protein is available in their food. However, the vegetarians need to know best, what food would replenish their protein requirement.
Protein Food for vegetarians
- Chickpeas– Chickpeas are high in protein and fiber. Eat them boiled in snacks, hummus, in salad or in any other recipe.
Protein- Approximately 7.3 g per half cup
- Milk- Dairy milk is full of nutrients like calcium, vitamins, and protein. Milk is good for all-round health.
Protein- Approximately 8g per cup
- Cottage Cheese– Rich source of carbohydrates, calcium, vitamins, mineral, and protein, cottage cheese is a complete and popular food in Indian homes.
Protein- Approximately 28g per cup
- Soybean– Soya is a wonderful food and its beans are excellent source of protein and other nutrients.
Protein- Approximately 16.6g per 100 grams
- Tofu– Soft soya cheese tofu used in some excellent recipes. It is always a food to boost your protein supply.
Protein- Approximately 10.1g per half cup
- Lentils (Dal) – This is a staple food for most of the Indian homes. It has most minerals, nutrients including proteins.
Protein- Approximately 9 g per half cup
- Green peas– Most of the Indian dishes are incomplete without green peas. It is a great source of dietary fiber and other nutrients including protein. The recipes such as Matar paneer, aloo matar, and matar-pulao are among the popular Indian dishes.
Protein- Approximately 7g per cup
These are some selected protein enriched food chosen for your benefit.
written by Avni Kaul – Nutritionist and Wellness Coach
Author Avni Kaul is a qualified nutritionist, experienced dietician, Diabetes Educator and founder of Delhi’s successful diet and nutritionist clinic NutriActivania. She is also one of India’s eminent weight-loss experts, diabetes dieticians, pregnancy dieticians and child nutritionists and helps kids to develop a strong immune system, fight allergies, gain height and weight as well as fight overweight / Obesity with an effective diet plan that is easy and fun to follow by children.
In Buenos Aires, 2018 Summer Youth Olympic Games Nutritionist Avni Kaul was the Advisor (Nutrition) from India. She is a Gold-medallist master’s science graduate from the University of Delhi in the subject of Food and Nutrition. Avni Kaul is a diet and nutrition columnist in some of India's leading newspapers and magazines like - NDTV, TimesNow, Grazia and more.
Diet Programs by Avni Kaul
Your dietician consultation with dietician Avni Kaul will do the following things. Avni Kaul’s diet program will offer:Focus on your health benefits: Key benefits Avni offers, are long-term wellness, freedom from restrictive diets, and improved relationships with food and body, that include "intuitive eating," "weight loss without hard core dieting," and "healthy eating for pregnant woman and kids".
A high degree of qualifications, expertise, and achievements: Dietician Avni is one of the most sought-after dieticians in Delhi because of her qualifications that include gold medalist in Master's Degree of Science, B.Sc and M.Sc Food and Nutrition, Certified Diabetes Educator, Diploma in Applied Sports and Exercise Nutrition.
Fully personalized diet plans: With dietician Avni Kaul, you will get a tailor-made diet that suits your body and mind only that will help you to achieve your health goals in a holistic and sustainable manner be it is with your weight management, pregnancy diet, child nutrition, diabetes or thyroid management.
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