Protein-Rich Foods: Balancing Taste, Health &
Nutrition

5 min read

Posted on 12/05/2024

Article

Health

Nutrition

Diet

Quick Summary

Proteins are referred to as the building blocks of the body because they play a key role in several bodily functions and processes. Athletes and bodybuilders crave a protein-rich diet because it helps in muscle building and improves strength. A popular misconception among people is that only meat and poultry food items are rich in protein. However, even dairy products and many vegetables like chickpeas are also rich in proteins.

If one wants to boost their energy levels, build lean muscle, or shed some extra pounds, what do they do? They increase their protein intake. While a healthy lifestyle filled with physical activity does wonders, a balanced diet with good-quality protein is known for doing wonders.

Deep Dive

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Every sumptuous meal is great for your taste buds. However, not every tasty dish is good for your health. Many of the delicious foods we consume lack the necessary nutrients like vitamins and minerals. Although these are micronutrients — available in trace amounts in food — sometimes we even miss out on a macronutrient like protein. Drinking milk once a day will not satiate your body’s protein requirements. In this article, we will be sharing some protein-rich food to help you incorporate protein into your diet!

Role of Protein in Our Body

Protein is a vital macro-nutrient and so, it plays a very important part in our bodies. It is the building block that makes up our cells, tissues, and muscles, aiding in the growth, repair, and maintenance of everything.

Adding an adequate amount of protein to our diet offers many benefits — increases our metabolism and improves satiety. It also enhances muscle growth.

Determining the Protein Requirements of Our Body?

While there are various factors like age, activity levels, and overall health, which determine the amount of protein one must take, as a rule of thumb, an adult should ideally consume about 0.8 grams of protein per kilogram of body weight.

As children and teenagers are in the growth and developmental phase, the requirement is 1.2 to 1.5 grams of protein per kilogram of body weight. As adults, the generally recommended requirement is from 0.8 to 1.2 grams of protein per kilogram of body weight.

This rule does change when it comes to athletes, pregnant or breastfeeding mothers, and older adults. They should ideally be taking a higher amount of protein in their diet. It is always advised to consult a healthcare professional or a registered dietitian to determine one’s specific protein needs.

Protein-Rich Food Items & Beverages

Some food items and fruits have a higher content of proteins than others. If you are on the lookout for high-quality and protein-rich foods then look no further than fish, chicken, and turkey.

Plant-based sources like legumes (beans, lentils, and chickpeas), tofu, tempeh, and quinoa are also great choices for vegetarians and vegans. Don't forget about dairy products such as milk, yoghurt, and cheese, which are not only protein-rich but also provide essential vitamins and minerals. Eggs are another versatile protein powerhouse.

Snack time? Reach for a handful of nuts or seeds like almonds, walnuts, or chia seeds. Greek yoghurt or cottage cheese paired with fruit can also make for a tasty and protein-packed snack.

Delicious items like Matar Paneer, Butter Chicken, Malai Kofta, etc., are also rich in protein. However, avoiding extra oily and spicy food is essential, especially if you want to keep your weight in check.

Just blending a couple of bananas with chickpeas, almonds, milk, and honey can provide you with a delicious and protein-rich shake. Add more nuts to your diet if you want to increase your daily protein intake without worrying about weight increase.

Take Away

Proteins are necessary for the smooth functioning of our body. However, you must also focus on other nutrients. Remember that having a balanced diet is key; only consuming proteins without taking the proper amount of carbohydrates and fats can be dangerous. So, the next time you think of eating a delicious snack or meal, don’t miss out on checking its protein count.