Now protein is one of the most important nutrients needed by the body. But how do you decide as to the amount that you need each day. Are you getting the required amount of protein or you need to increase your intake? How do you know that? The DRI advises to take about 0.8 grams of protein for per kg of body weight. But seen in reality, for average woman, it goes to just 46 grams per day. Even though this is the minimum required amount but this amount is far less than what is actually required.
Now why are proteins so important? This is because they are basically the building blocks of the body as they make up tendons, ligaments, muscles and organs. They are also used in making hormones, enzymes and neurotransmitters which carry out so many important functions of the body. In case of the protein, it is all about the quality and not just the quantity.
If you eat meat, eggs and fish, it is easier for you to complete your daily requirement for protein than if you are a vegetarian. The animal based diet is richer in amino acids and protein than a diet consisting only veggies. It can get challenging for a vegan and vegetarian to get their necessary requirement of protein from their diet.
Here are few ways of increasing your protein intake:
1. Consume protein source in your meal first
This may seem like an unimportant detail but it matters. When you eat the protein source before beginning your meal, you feel fuller and your sugar levels and insulin levels stay in control. Instead of starting with carbs, consume the food with protein first.
2. Eat eggs for breakfast
Yes that’s right. Most of us eat carbs and fiber for breakfast like oatmeal, bagels and cereals. But these are not that rich in protein. Instead eat eggs for breakfast. In addition to making you feel fuller the entire day they also help in giving you energy. You also tend to eat a lot lesser throughout the day as eggs make you feel fuller.
3. Garnish your dishes with almonds
Almonds are a healthy source of proteins as they are mono saturated fats which help in boosting heart health. All you need to do is garnish all your foods be it salads, oatmeal or whatever with almonds crushed in small pieces. This way you are increasing your protein intake in a significant way.
4. Take at least one source of protein in every meal
This may seem easy but is not. You need to make it a habit to take a protein rich food in every meal you take.
5. Vegans eat yogurt
If you are a vegan and avoid dairy products then yogurt is the best way to load up on proteins.