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.