1 week ago

How to Increase Protein Intake Without Losing Dietary Balance

Protein is important, but everyone needs a different amount.

Eating more than your body needs is not always better and can add extra calories.

Try to include some protein at breakfast instead of waiting until dinner.

Foods such as dal, beans, tofu, paneer, curd, milk, eggs, fish, poultry, nuts and seeds can provide protein.

Protein bars and shakes can be convenient, but they should not replace a varied diet.

When buying packaged foods, check more than the protein number, including salt, sugar, saturated fat and calories.

Different protein foods provide different mixtures of amino acids, so variety is useful, especially for people eating mostly plant-based foods.

Protein can help muscles, but strength training and recovery are also needed to build or preserve them.

Key facts

Basic adult reference intake: Around 0.8–1 gram of protein per kilogram of body weight per day for a generally healthy adult.
Healthy older adults: Some expert groups suggest around 1.0–1.2 grams per kilogram per day.
Protein distribution: Including meaningful protein sources across breakfast, lunch, dinner and appropriate snacks may make requirements easier to meet.
Food quality: Protein choices should also be assessed for saturated fat, sodium, added sugars, total calories and processing.
Plant-based diets: Variety and complementarity among plant protein sources can help improve the overall amino-acid profile.
Muscle development: Adequate protein works best alongside resistance or strength training, sufficient energy intake and recovery.
Supplements: Protein supplements may be useful when dietary intake is difficult to achieve, but are described as a convenience tool rather than a diet foundation.

indianexpress.com · 1 week ago