Protein is hailed as the king of nutrients due to its vital roles in muscle repair, immune function, hormone regulation, and weight management. Whether you're an athlete, fitness enthusiast, or simply aiming for better health, adequate protein intake is crucial.
Increasing protein intake is simple with various easy methods. Aim for 10-35% of your daily calories from protein, which translates to 0.8 grams per kilogram of body weight for adults. For instance, on a 2,000 calorie diet, this means consuming 50-175 grams of protein.
1. Start your day with protein: Begin your day with a protein-rich breakfast to energise your morning. Options like eggs, yoghurt, cottage cheese, soy, or pea protein provide a nutritious start. Try a speedy smoothie by blending protein paste or powder with fruits, veggies, and your choice of milk.
2. Snack smartly: Snack wisely with protein-rich options to curb cravings. Choose nuts, seeds, yoghurt with berries, protein bars, or hard-boiled eggs over sugary snacks for sustained satisfaction between meals.
3. Include protein in every meal: Make it a habit to include a source of protein in every meal. Whether it’s chicken, fish, tofu, beans, lentils, soy products, or peas, aim to fill at least a quarter of your plate with protein rich foods. This not only helps increase your protein intake but also ensures balanced nutrition throughout the day.
