Protein is a fundamental building block for the human body, playing a crucial role in the creation and maintenance of every cell. It fuels muscles, provides energy, and is essential for overall health. Celebrity nutritionist stresses the importance of including ample protein in your daily diet to stay fit and healthy.
Protein is made up of amino acids, and since it is a macronutrient, your body requires it in large quantities. According to Rujuta, there are many natural food sources that can provide the necessary amino acids for good health. She highlights several common foods found in Indian households that can help you meet your protein needs.
Legumes: A Protein Powerhouse
Legumes like beans, sprouts, and lentils are staples in most Indian homes. Rujuta recommends having a cup of legumes like lobia, rajma, or chana daily. These nutritional powerhouses are rich in protein and provide other essential nutrients. However, she advises pairing them with carbohydrates like roti for a balanced meal. Eating legumes alone, without carbs, won’t be as effective in maintaining energy levels and nutrition.
Dals: More Than Just Curry
Dals are a regular part of Indian meals, but there are many creative ways to incorporate them into your diet. While boiled dal with tempering is common, Rujuta suggests using dals to make rotis, parathas, or salads. Another popular option is using dals to make dosas, a healthy and energy-packed breakfast. These versatile lentils can easily enhance the protein content of any meal.
Nuts: A Healthy Snack
Nuts are another excellent source of protein and can be eaten at any time. Rujuta encourages adding almonds and walnuts to your diet as snacks. They are packed with healthy fats and protein. To make them more flavorful, you can roast them with spices. Eating a handful of nuts daily boosts your protein intake and provides additional nutrients like healthy fats and fiber.
Milk and Dairy: Packed with Protein
Milk and milk products are rich in protein and calcium. According to Rujuta, milk offers about 1 gram of protein per 30 mL, or 8.14 grams per cup. Milk also contains whey and casein protein, which are easily digestible and help lower blood pressure levels. Dairy products like cheese, yogurt, cream, and butter are excellent sources of all nine essential amino acids.
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Whey protein, found in milk, is especially beneficial for muscle growth and maintenance. This is why it’s a popular supplement among athletes and bodybuilders. Including milk and dairy in your diet ensures you get a substantial amount of protein to maintain muscle mass and overall health.
Eggs: A Simple Protein Boost
Eggs are an excellent, easy-to-cook source of protein. A single egg contains between 5.2 and 7.5 grams of protein, depending on its size. Rujuta recommends eating an egg daily to promote muscle repair and maintain a healthy body. Protein from eggs also helps regulate metabolism and supports essential bodily functions like immune response.
Incorporating these protein-rich foods into your daily diet is key to maintaining a healthy, balanced lifestyle. Rujuta Diwekar’s approach to protein emphasizes natural, wholesome sources that not only meet your nutritional needs but also enhance your energy and overall well-being.
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