Category: Fitness

Low Carbohydrate Diet

Carbs over Protein: Why Indian mothers could be making risky choices

Fitness, India Protein Paradox
September 16, 2020

Right To Protein Team

Carbs over Protein: Why Indian mothers could be making risky choices

One would never say no to a good hearty Indian meal which includes roti’s, vegetables and dal, with a side serving of salad. One also wouldn’t mind topping it off with a scrumptious dessert afterward. This great Indian meal ticks all the boxes in the food pyramid that we have learned ever since we were kids. It is a meal that is rich in carbohydrates that are the body’s primary source of energy, and also comes with some amounts of protein. The typical Indian diet consists of more simple carbohydrates (rice and flour) and less protein (both animal and plant-based). This can lead to a dip in overall immunity and gaining fat even when following a controlled diet. Why? Because protein is a macronutrient required to build our muscles and has a regulatory role in synthesizing hormones and crucial immune-modulating regulators. While all the nutrients are vital for our body, some such as protein, need to be consumed more than they currently are in our daily diet.

A study conducted by The Indian Consumer Market in 2020 reported that in urban areas, beverages, refreshments, and processed foods account for the major monthly expense, while rural households spend the most on cereals. Only one-third of our food budgets are spent on protein-rich foods. A study conducted by the National Sample Survey Office (NSSO 2011-12) also reiterated the protein deficiency by stating that rural households consume 56.5g of protein, while urban households consume 55.7g, which is a lesser quantity from the survey done 1993-4.  India suffers from a Protein Paradox, and the Right to Protein initiative decided to take the first step to solve the problem.

Right to Protein commissioned Nielsen to survey over 2000 mothers, to try and understand why protein continues to slip out of daily Indian diets. The survey findings have been shocking and have helped a great deal in understanding o know why India could yet be consuming a protein-deficient diet.

While 95% of Indian mothers recognized protein as a macronutrient and believed it was necessary, only 3% really understood why they should consume it at all. Moreover, the mothers who identified protein as a macronutrient did not intend to increase the quantity in their daily diet. 82% of mothers are also under the misconception that their growing child only needs vitamin and energy rather than protein. One of the most essential things highlighted was that 81% of mothers feel that consuming regular Indian meals consisting of Dal, Roti, and Chawal is sufficient to meet the daily protein requirements. However, because of such beliefs, the actual protein requirements could easily be overlooked in our diets.

An IMRB survey in 2017 found that 73% of affluent urban Indians are protein deficient, and 93% are unaware of their daily protein requirements. These startling numbers confirm the fear that we don’t understand the problems associated with a protein-deficit diet. Issues including weak immunity that can be dangerous in the current environment and nutritional diseases like anaemia. Probable life-threatening situations like Hyperproteinaemia can also be caused by a deficit of protein in your body. Sarcopenia in kids and Protein Energy Malnutrition are also some of the disorders that can affect you if you don’t change the level of protein in your diet.

Indian Council of Medical Research (ICMR) shared a Recommended Dietary Allowance (RDA) for Indians, which states that average Indian adults need 0.8g-1gm per kg ideal body weight of protein. You can take small, simple steps in trying to follow this guideline. Do a thorough research of plant and animal-based protein sources and find out ways to add them to your daily diet. Also, ensure that the one-fourth portion of your plate is protein during meal times. The change starts with you.

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

MORE FROM

navratri-realistic-traditional-background_52683-44495
,

Healthy Foods That Are Perfectly Acceptable To Be Eaten During Your Navratri Fast

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

hand-drawn-world-food-day_23-2148653866
, ,

World Food Day 2020: India’s Top Experts Believe Protein Deficiency Is Need Of The Hour

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

Customer in food store buy dairy products vector illustration. Family customers choosing milk food in supermarket. Consumerism of dairying product
, ,

Let India Protein Score Be Your Guide To Buying Dairy Products

Dairy is a ubiquitous part of food life, ever-present in both foodservice and packaged goods, whether as an end product (such as milk or yogurt) or as a critical input for various cuisines. Given its intrinsic presence, dairy is a microcosm of the food industry, with a barrage of product and prepackaged derivates available flooding the market today. It then becomes important to choose the products that provide the maximum nutritional benefits of dairy – which include calcium, potassium, vitamin D, and most importantly, protein.

Snack product set, fast food snacks, drinks, nuts, chips, cracker, juice sandwich isolated on white background
, ,

The Best Protein-Rich Foods To Snack On When You’re Working From Home

Work-from-home days can sometimes be nothing more than hours of conference calls, mounting emails, deadlines and never-ending chores. Subsequently, with late breakfasts, skipped lunches and takeout dinners, healthy eating and proper nutrition take a back seat. You may have also noticed: It’s hard to resist a snack when it’s right next to you in the kitchen! While snacking is important to boost your energy and skyrocket your productivity, it all comes down to what we choose as a quick remedy for untimely hunger pangs.

navratri-realistic-traditional-background_52683-44495
,

Healthy Foods That Are Perfectly Acceptable To Be Eaten During Your Navratri Fast

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

hand-drawn-world-food-day_23-2148653866
, ,

World Food Day 2020: India’s Top Experts Believe Protein Deficiency Is Need Of The Hour

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

Customer in food store buy dairy products vector illustration. Family customers choosing milk food in supermarket. Consumerism of dairying product
, ,

Let India Protein Score Be Your Guide To Buying Dairy Products

Dairy is a ubiquitous part of food life, ever-present in both foodservice and packaged goods, whether as an end product (such as milk or yogurt) or as a critical input for various cuisines. Given its intrinsic presence, dairy is a microcosm of the food industry, with a barrage of product and prepackaged derivates available flooding the market today. It then becomes important to choose the products that provide the maximum nutritional benefits of dairy – which include calcium, potassium, vitamin D, and most importantly, protein.

Snack product set, fast food snacks, drinks, nuts, chips, cracker, juice sandwich isolated on white background
, ,

The Best Protein-Rich Foods To Snack On When You’re Working From Home

Work-from-home days can sometimes be nothing more than hours of conference calls, mounting emails, deadlines and never-ending chores. Subsequently, with late breakfasts, skipped lunches and takeout dinners, healthy eating and proper nutrition take a back seat. You may have also noticed: It’s hard to resist a snack when it’s right next to you in the kitchen! While snacking is important to boost your energy and skyrocket your productivity, it all comes down to what we choose as a quick remedy for untimely hunger pangs.

PCOS Diet

Why Protein Is Important In A PCOS Diet?

Fitness, India Protein Paradox
September 15, 2020

Right To Protein Team

Why Protein Is Important In A PCOS Diet?

Research suggests that Polycystic Ovarian Syndrome (PCOS) is estimated to affect about 10 million women globally. One in every 10 women in India has PCOS, of which six are teenage girls, according to a 2015 study by PCOS Society. The condition is clinically characterized by cysts in the ovaries and endocrine abnormalities affecting women of reproductive age. As common as it may be, living with PCOS is tough. In fact, the stress of reduced fertility, acne, insulin resistance, weight gain, high blood pressure, and type 2 diabetes may increase the gravity of these very symptoms. 

While there is no ‘one best fits all approach’ solution for women with PCOS, there are two principles that most medical practitioners tend to agree on – regular exercise and a diet with adequate protein! 

Why you need protein if you have PCOS

Women suffering from PCOS must try and increase protein intake in their daily diet to tackle the symptoms of this endocrine disorder effectively. Protein not just fuels the body with calories, but it also serves as a building block for bones, muscles, skin, and blood and plays an integral role in the synthesis of hormones.

Although there’s no cure for PCOS, several studies show that a protein-rich diet can benefit women in several ways:

  • Increases metabolism: Protein accelerates the body’s metabolism, which means you burn a higher amount of calories. This is because all foods have a thermic effect, and in protein-rich foods, it is anywhere between 15-30%, much greater than that of carbohydrates or fats.
  • Helps control appetite: Protein stimulates the production of hormones that are meant to make you feel satiated and also reduce cravings.
  • Stabilizes blood sugar: All foods have a glycemic index due to which blood sugar levels increase. Since protein is digested slowly, its impact on blood sugar is much lower. The macronutrient also stimulates the release of a hormone called glucagon that raises blood glucose levels and counteracts the action of insulin.

What you need to eat

Most foods fit into a healthy eating plan for PCOS but adding good protein sources is a must.  Look for plant-based protein such as soy, beans, hummus, peanut butter, eggs, etc. and vegetarian meat substitutes, and fats such as olive oil, nuts, and avocado. Need a simple guide to help you do so? Simply refer to Right To Protein’s Protein Index for good whole food protein options for a PCOS-friendly diet –

  • Almonds: 4 g protein
  • Eggs: 3 g protein
  • Milk: 3 g protein
  • Quinoa: 8 g protein
  • Oatmeal: 11 g protein
  • Lentils: 18 g protein
  • Cottage Cheese: 28 g protein
  • Soybeans: 29 g protein
  • Chicken Breast: 53 g protein

Eat these high protein foods in combination with high-fiber grains to slow down the absorption of the carbohydrate and keep insulin levels low. As per the Recommended Dietary Allowance (RDA) given by the Indian Council of Medical Research (ICMR) for Indians, 0.8 to 1 gm protein per kg body weight per day is sufficient to meet the basic nutritional requirements. An effective way to do so would be to ensure that at every meal, 1/4th of the plate is filled with protein.

The bottom line

Protein is an important macronutrient for PCOS. Do your best to start the day with a good protein source, along with some fat, fiber, and healthy carb. Ultimately, making informed lifestyle changes is an important first step for sustained health and wellbeing.

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

MORE FROM

navratri-realistic-traditional-background_52683-44495
,

Healthy Foods That Are Perfectly Acceptable To Be Eaten During Your Navratri Fast

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

hand-drawn-world-food-day_23-2148653866
, ,

World Food Day 2020: India’s Top Experts Believe Protein Deficiency Is Need Of The Hour

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

Customer in food store buy dairy products vector illustration. Family customers choosing milk food in supermarket. Consumerism of dairying product
, ,

Let India Protein Score Be Your Guide To Buying Dairy Products

Dairy is a ubiquitous part of food life, ever-present in both foodservice and packaged goods, whether as an end product (such as milk or yogurt) or as a critical input for various cuisines. Given its intrinsic presence, dairy is a microcosm of the food industry, with a barrage of product and prepackaged derivates available flooding the market today. It then becomes important to choose the products that provide the maximum nutritional benefits of dairy – which include calcium, potassium, vitamin D, and most importantly, protein.

Snack product set, fast food snacks, drinks, nuts, chips, cracker, juice sandwich isolated on white background
, ,

The Best Protein-Rich Foods To Snack On When You’re Working From Home

Work-from-home days can sometimes be nothing more than hours of conference calls, mounting emails, deadlines and never-ending chores. Subsequently, with late breakfasts, skipped lunches and takeout dinners, healthy eating and proper nutrition take a back seat. You may have also noticed: It’s hard to resist a snack when it’s right next to you in the kitchen! While snacking is important to boost your energy and skyrocket your productivity, it all comes down to what we choose as a quick remedy for untimely hunger pangs.

navratri-realistic-traditional-background_52683-44495
,

Healthy Foods That Are Perfectly Acceptable To Be Eaten During Your Navratri Fast

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

hand-drawn-world-food-day_23-2148653866
, ,

World Food Day 2020: India’s Top Experts Believe Protein Deficiency Is Need Of The Hour

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

Customer in food store buy dairy products vector illustration. Family customers choosing milk food in supermarket. Consumerism of dairying product
, ,

Let India Protein Score Be Your Guide To Buying Dairy Products

Dairy is a ubiquitous part of food life, ever-present in both foodservice and packaged goods, whether as an end product (such as milk or yogurt) or as a critical input for various cuisines. Given its intrinsic presence, dairy is a microcosm of the food industry, with a barrage of product and prepackaged derivates available flooding the market today. It then becomes important to choose the products that provide the maximum nutritional benefits of dairy – which include calcium, potassium, vitamin D, and most importantly, protein.

Snack product set, fast food snacks, drinks, nuts, chips, cracker, juice sandwich isolated on white background
, ,

The Best Protein-Rich Foods To Snack On When You’re Working From Home

Work-from-home days can sometimes be nothing more than hours of conference calls, mounting emails, deadlines and never-ending chores. Subsequently, with late breakfasts, skipped lunches and takeout dinners, healthy eating and proper nutrition take a back seat. You may have also noticed: It’s hard to resist a snack when it’s right next to you in the kitchen! While snacking is important to boost your energy and skyrocket your productivity, it all comes down to what we choose as a quick remedy for untimely hunger pangs.

International Yoga Day 2020: Foods To Eat Post Your Yoga Session

International Yoga Day 2020: Foods To Eat Post Your Yoga Session

Coronavirus, Fitness
June 21, 2020

Right To Protein Team

International Yoga Day 2020: Foods To Eat Post Your Yoga Session

In the last few years, Yoga has been popularized as a great exercise for the mind, body, and soul for all. A combination of asanas or poses are aimed at strengthening the body and keeping it agile, while mental techniques such as breathing exercises and meditation, helps in keeping stress at bay.

Today, yoga is practiced in various forms around the world and it continues to grow its popularity. Recognizing its universal appeal, on 11 December 2014, the United Nations proclaimed 21 June as the International Day of Yoga, and it continues to be celebrated every year.

While practicing yoga is beneficial for health, it is also important to have the right kind of food, post an intense yoga session. While practicing yoga is important to keep our body flexible and in shape. It is equally important to choose the right kind of food we intake for post our workout. One should balance their diet post-yoga with the combination of nutrients like fats, proteins, carbohydrates, vitamins, and minerals.

What to Eat after a Yoga session:

  • Include protein-rich foods

After a revitalizing session on the mat, do not overkill your body with a heavy meal. Instead, opt for protein-rich foods like eggs, lean meat, yogurt, and nuts, since they’re low in fat and cholesterol. An ideal time recommended to eat post workout is after 45 minutes of your yoga session. These foods will refuel your body and help your muscles recover and become stronger, even after you’re done exercising! And if you are confused about what to include in your post yoga diet, Protein Index is here for the help. Make yourself a light sandwich with a nutritious filling of eggs or chicken and enjoy a quick bite!

  • Focus on Fruits

Fruit is one of the best things to consume after intense yoga. It’s loaded with simple carbohydrates, electrolytes, water and vitamins that will hydrate and nurture you, and replenish your body! Watermelons are a great choice – they are primarily made up of water and help keep dehydration and hunger under check. Bananas are equally beneficial – they are a natural source of energy and contain carbohydrates that easily get converted into energy to re-energies you post your workout.

  • Hydrate your body

Drink water 30 minutes after you have exercised to replenish the electrolytes you may have lost during your yoga session. And if you find water boring, you could also go for coconut water or even fruit smoothies that are light and easy to digest. They do not put any extra pressure on your system after yoga!

Follow these tips and enjoy a boost of nutrition and health, even hours after your yoga session!

 

 

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

MORE FROM

navratri-realistic-traditional-background_52683-44495
,

Healthy Foods That Are Perfectly Acceptable To Be Eaten During Your Navratri Fast

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

hand-drawn-world-food-day_23-2148653866
, ,

World Food Day 2020: India’s Top Experts Believe Protein Deficiency Is Need Of The Hour

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

Customer in food store buy dairy products vector illustration. Family customers choosing milk food in supermarket. Consumerism of dairying product
, ,

Let India Protein Score Be Your Guide To Buying Dairy Products

Dairy is a ubiquitous part of food life, ever-present in both foodservice and packaged goods, whether as an end product (such as milk or yogurt) or as a critical input for various cuisines. Given its intrinsic presence, dairy is a microcosm of the food industry, with a barrage of product and prepackaged derivates available flooding the market today. It then becomes important to choose the products that provide the maximum nutritional benefits of dairy – which include calcium, potassium, vitamin D, and most importantly, protein.

Snack product set, fast food snacks, drinks, nuts, chips, cracker, juice sandwich isolated on white background
, ,

The Best Protein-Rich Foods To Snack On When You’re Working From Home

Work-from-home days can sometimes be nothing more than hours of conference calls, mounting emails, deadlines and never-ending chores. Subsequently, with late breakfasts, skipped lunches and takeout dinners, healthy eating and proper nutrition take a back seat. You may have also noticed: It’s hard to resist a snack when it’s right next to you in the kitchen! While snacking is important to boost your energy and skyrocket your productivity, it all comes down to what we choose as a quick remedy for untimely hunger pangs.

navratri-realistic-traditional-background_52683-44495
,

Healthy Foods That Are Perfectly Acceptable To Be Eaten During Your Navratri Fast

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

hand-drawn-world-food-day_23-2148653866
, ,

World Food Day 2020: India’s Top Experts Believe Protein Deficiency Is Need Of The Hour

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

Customer in food store buy dairy products vector illustration. Family customers choosing milk food in supermarket. Consumerism of dairying product
, ,

Let India Protein Score Be Your Guide To Buying Dairy Products

Dairy is a ubiquitous part of food life, ever-present in both foodservice and packaged goods, whether as an end product (such as milk or yogurt) or as a critical input for various cuisines. Given its intrinsic presence, dairy is a microcosm of the food industry, with a barrage of product and prepackaged derivates available flooding the market today. It then becomes important to choose the products that provide the maximum nutritional benefits of dairy – which include calcium, potassium, vitamin D, and most importantly, protein.

Snack product set, fast food snacks, drinks, nuts, chips, cracker, juice sandwich isolated on white background
, ,

The Best Protein-Rich Foods To Snack On When You’re Working From Home

Work-from-home days can sometimes be nothing more than hours of conference calls, mounting emails, deadlines and never-ending chores. Subsequently, with late breakfasts, skipped lunches and takeout dinners, healthy eating and proper nutrition take a back seat. You may have also noticed: It’s hard to resist a snack when it’s right next to you in the kitchen! While snacking is important to boost your energy and skyrocket your productivity, it all comes down to what we choose as a quick remedy for untimely hunger pangs.

Steps To Build Immunity For Older People During Pandemic

Steps To Build Immunity For Older Groups Of People During This Difficult Period

Coronavirus, Fitness
June 16, 2020

Right To Protein Team

Steps To Build Immunity For Older Groups Of People During This Difficult Period

Immunity has become the new buzzword, ever since the Covid-19 pandemic took over the world a few months back. Your immune system is responsible for fighting infections and illness, so that you stay healthy. But as age progresses, it gets difficult for the body to fight off a cold or flu, making us more susceptible to infections and health issues. In addition to this the vaccines against certain infections might be slightly less effective.

In the time of Covid-19, older people with pre-existing medical conditions are at high risk, which is why it is critical to keep both cardiovascular and insulin systems healthy.

Let’s get this straight – immunity can’t be built in a day, but your actions today can have a lasting impact tomorrow.

Eat a healthy diet

Eating a healthy, nutrient-rich diet is a great way to boost your immune system so that it can fight off viruses. This includes eating a diet rich in fruits and vegetables, which contain vitamins and antioxidants to promote good health.

Apart from vitamins, it is also advisable to fill 1/4th of your meal with proteins, a nutrient that is vital to build and repair body tissue and fight viral and bacterial infections. Too little protein in the diet may lead to symptoms of weakness, fatigue, and poor immunity.

Eggs and pulses are good sources of protein however if you vegetarian & still confused how you can include more proteins in your diet, try out the protein-o-meter, which suggests the amount of protein is required by your body in a day.

Try and reduce your intake of sugar, fat, and processed foods, and go for lean meats.

Move your body

Make sure you get some physical activity every day, especially since it helps with boosting the production of immune system cells and lowers inflammation in your body. According to the CDC, getting at least 150 minutes of moderate physical activity each week, and two sessions of muscle-strengthening activities is important.

As you grow older, it may be difficult to do vigorous exercises, but you can also go for regular walks or do yoga. Yoga is one of the most effective and time-tested natural immunity boosters that can lead to a healthy, sickness-free body.

Getting enough Sleep

Research suggests that people who don’t sleep well face inflammation in their bodies. As you age, it gets increasingly difficult to sleep, especially if you are fighting infection and illness.  At this point, sleep becomes more important as it helps to improve brain function, concentration, and memory.

The time to wake up and sleep may change, but it is important to get at least 7 to 8 hours of sleep daily. Try and avoid caffeine late in the day, and do not have water at least an hour and a half before bedtime.

Wash your hands

Washing your hands is another good practice that can help you stay protected and build immunity.  The CDC recommends washing hands with soap and water before and after preparing and eating food, and after touching someone who is sick, washing the toilet, or even blowing your nose. Be sure to wash for 20 seconds. Use an alcohol-based sanitizer if you don’t have soap and water handy.

The bottom line

Several factors are responsible for building a strong immune system. And, this is a long-term process of building immunity, doesn’t happen overnight and it’s not just dependent alone on diet, but a multitude of factors involved. But it is always about taking the first step towards a healthy lifestyle, isn’t it?

Consume a variety of fruits, green vegetables, and protein rich foods throughout the week rather than having same foods every day. This will ensure you get the right nutrients that help in building a strong immune system. Move your body, get a good night’s sleep, and wash your hands regularly.

Take small steps towards a healthy lifestyle that can be sustained in the long run! As we know, Prevention is better than cure – you are not preparing for this pandemic, but the next one!

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

MORE FROM

navratri-realistic-traditional-background_52683-44495
,

Healthy Foods That Are Perfectly Acceptable To Be Eaten During Your Navratri Fast

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

hand-drawn-world-food-day_23-2148653866
, ,

World Food Day 2020: India’s Top Experts Believe Protein Deficiency Is Need Of The Hour

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

Customer in food store buy dairy products vector illustration. Family customers choosing milk food in supermarket. Consumerism of dairying product
, ,

Let India Protein Score Be Your Guide To Buying Dairy Products

Dairy is a ubiquitous part of food life, ever-present in both foodservice and packaged goods, whether as an end product (such as milk or yogurt) or as a critical input for various cuisines. Given its intrinsic presence, dairy is a microcosm of the food industry, with a barrage of product and prepackaged derivates available flooding the market today. It then becomes important to choose the products that provide the maximum nutritional benefits of dairy – which include calcium, potassium, vitamin D, and most importantly, protein.

Snack product set, fast food snacks, drinks, nuts, chips, cracker, juice sandwich isolated on white background
, ,

The Best Protein-Rich Foods To Snack On When You’re Working From Home

Work-from-home days can sometimes be nothing more than hours of conference calls, mounting emails, deadlines and never-ending chores. Subsequently, with late breakfasts, skipped lunches and takeout dinners, healthy eating and proper nutrition take a back seat. You may have also noticed: It’s hard to resist a snack when it’s right next to you in the kitchen! While snacking is important to boost your energy and skyrocket your productivity, it all comes down to what we choose as a quick remedy for untimely hunger pangs.

navratri-realistic-traditional-background_52683-44495
,

Healthy Foods That Are Perfectly Acceptable To Be Eaten During Your Navratri Fast

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

hand-drawn-world-food-day_23-2148653866
, ,

World Food Day 2020: India’s Top Experts Believe Protein Deficiency Is Need Of The Hour

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

Customer in food store buy dairy products vector illustration. Family customers choosing milk food in supermarket. Consumerism of dairying product
, ,

Let India Protein Score Be Your Guide To Buying Dairy Products

Dairy is a ubiquitous part of food life, ever-present in both foodservice and packaged goods, whether as an end product (such as milk or yogurt) or as a critical input for various cuisines. Given its intrinsic presence, dairy is a microcosm of the food industry, with a barrage of product and prepackaged derivates available flooding the market today. It then becomes important to choose the products that provide the maximum nutritional benefits of dairy – which include calcium, potassium, vitamin D, and most importantly, protein.

Snack product set, fast food snacks, drinks, nuts, chips, cracker, juice sandwich isolated on white background
, ,

The Best Protein-Rich Foods To Snack On When You’re Working From Home

Work-from-home days can sometimes be nothing more than hours of conference calls, mounting emails, deadlines and never-ending chores. Subsequently, with late breakfasts, skipped lunches and takeout dinners, healthy eating and proper nutrition take a back seat. You may have also noticed: It’s hard to resist a snack when it’s right next to you in the kitchen! While snacking is important to boost your energy and skyrocket your productivity, it all comes down to what we choose as a quick remedy for untimely hunger pangs.

Stay Healthy in Lockdown

How Lockdown Period Has Motivated Us To Get Healthy And Be A Better Version Of Ourselves.

Coronavirus, Fitness
June 2, 2020

Right To Protein Team

How Lockdown Period Has Motivated Us To Get Healthy And Be A Better Version Of Ourselves.

Before the lockdown began, our daily routines looked something like this: snoozing the alarm on repeat mode, having a rushed breakfast or skipping it completely to reach work on time, attending back-to-back meetings, grabbing a quick lunch either at the desk or in cafeteria and coming home exhausted, or being stuck in traffic and crowded trains.

The national lockdown, implemented to curb the spread of the novel Coronavirus, has reversed this situation completely. It’s natural that most of us panicked initially, worrying how we’d be able to work from home or get groceries and manage with other essentials. But the extended period of lockdown has also encouraged us to self-introspect and adopt better lifestyle changes especially eating habits, towards a more mindful, healthier and balanced living. Here’s what the lockdown offered:

Following a balanced, mindful diet at home

Remember those days when we would mindlessly order in or survive on ready-to-eat meals? They’re well behind us. The lockdown has helped us become more aware of our food choices. Consuming immunity boosting foods, such as ginger, Turmeric, seeds and nuts, or haldi doodh, has also become priority since our immune cells are the first line of defense against infections and fighting diseases. And these cells require protein to build and repair body tissues, and function at an optimal level. As a result, we’ve rediscovered the joy of eating home-cooked meals that are rich in protein, whether it’s cracking up an egg to make omelette for breakfast, making chicken tikka from scratch or finding comfort in rajma-chawal or moong dal halwa.

More time to introspect and plan meals

Finding ‘me-time’ in the middle of busy, hectic routines was a huge challenge earlier and was only a dream, until we went into a 60-day lockdown period, due to Covid-19. But staying at home has afforded all of us time to self-reflect. We’re becoming more aware of our strengths, weaknesses and people we value the most. There’s more mindfulness now, even when doing daily activities, whether it’s cooking, cleaning or simply, enjoying a sunset from the terrace.

This mindfulness extends to making grocery lists, planning meals, trying new dishes as well. While earlier, we’d pick-as-we-go in supermarkets, now, it’s more about choosing foods that can stay fresh for long periods to ensure balanced and healthy living along and most importantly, judicious consumption.

Interestingly, many protein-packed items end up topping this list, be it beans, lentils, nuts, eggs or milk all packed with protein.

Honing personal skills

With offices adapting to work from home (WFH) model during the lockdown, we have extra time in hands to return to old hobbies, learn new skills, or trying new things that we always have desired. Signing up for online classes to learn cooking, improving writing skills, rediscovering the joy of making origami dinosaurs or putting on an apron and baking protein rich oatmeal cookies. The lockdown has motivated us all to seek solace by doing things that our hearts desire.

Creating a fitness routine

Gyms maybe shut in this time, but fitness has been on everyone’s minds now more than ever before. As many experts, believe that yoga will help cope with this crisis. Setting up a daily routine of exercising at home using chairs, tables, walls and any other available infrastructure and other ancient techniques can indeed help build immunity against Covid-19. Other means of staying fit could also be skipping ropes or hula hoop to get the body moving.

Surely, we still have a long way to go before the pandemic ends and we resume our life’s back to the new normal. Even after the lockdown is lifted, wearing masks, sanitizing hands frequently and maintaining social distance will all be an integral part our lives. However, the immunity boosting, and healthy habits cultivated during the lockdown will only help us fight Covid-19 more fiercely and emerge victorious.

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

MORE FROM

navratri-realistic-traditional-background_52683-44495
,

Healthy Foods That Are Perfectly Acceptable To Be Eaten During Your Navratri Fast

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

hand-drawn-world-food-day_23-2148653866
, ,

World Food Day 2020: India’s Top Experts Believe Protein Deficiency Is Need Of The Hour

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

Customer in food store buy dairy products vector illustration. Family customers choosing milk food in supermarket. Consumerism of dairying product
, ,

Let India Protein Score Be Your Guide To Buying Dairy Products

Dairy is a ubiquitous part of food life, ever-present in both foodservice and packaged goods, whether as an end product (such as milk or yogurt) or as a critical input for various cuisines. Given its intrinsic presence, dairy is a microcosm of the food industry, with a barrage of product and prepackaged derivates available flooding the market today. It then becomes important to choose the products that provide the maximum nutritional benefits of dairy – which include calcium, potassium, vitamin D, and most importantly, protein.

Snack product set, fast food snacks, drinks, nuts, chips, cracker, juice sandwich isolated on white background
, ,

The Best Protein-Rich Foods To Snack On When You’re Working From Home

Work-from-home days can sometimes be nothing more than hours of conference calls, mounting emails, deadlines and never-ending chores. Subsequently, with late breakfasts, skipped lunches and takeout dinners, healthy eating and proper nutrition take a back seat. You may have also noticed: It’s hard to resist a snack when it’s right next to you in the kitchen! While snacking is important to boost your energy and skyrocket your productivity, it all comes down to what we choose as a quick remedy for untimely hunger pangs.

navratri-realistic-traditional-background_52683-44495
,

Healthy Foods That Are Perfectly Acceptable To Be Eaten During Your Navratri Fast

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

hand-drawn-world-food-day_23-2148653866
, ,

World Food Day 2020: India’s Top Experts Believe Protein Deficiency Is Need Of The Hour

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

Customer in food store buy dairy products vector illustration. Family customers choosing milk food in supermarket. Consumerism of dairying product
, ,

Let India Protein Score Be Your Guide To Buying Dairy Products

Dairy is a ubiquitous part of food life, ever-present in both foodservice and packaged goods, whether as an end product (such as milk or yogurt) or as a critical input for various cuisines. Given its intrinsic presence, dairy is a microcosm of the food industry, with a barrage of product and prepackaged derivates available flooding the market today. It then becomes important to choose the products that provide the maximum nutritional benefits of dairy – which include calcium, potassium, vitamin D, and most importantly, protein.

Snack product set, fast food snacks, drinks, nuts, chips, cracker, juice sandwich isolated on white background
, ,

The Best Protein-Rich Foods To Snack On When You’re Working From Home

Work-from-home days can sometimes be nothing more than hours of conference calls, mounting emails, deadlines and never-ending chores. Subsequently, with late breakfasts, skipped lunches and takeout dinners, healthy eating and proper nutrition take a back seat. You may have also noticed: It’s hard to resist a snack when it’s right next to you in the kitchen! While snacking is important to boost your energy and skyrocket your productivity, it all comes down to what we choose as a quick remedy for untimely hunger pangs.

Happy Women’s Day

Practice Self-Love This Women’s Day 2020

Fitness, Protein 101
March 8, 2020

Right To Protein Team

Practice Self-Love This Women’s Day 2020

If there’s anyone who aces the juggling act, the first thing that comes in mind are the ‘women’s’. Do you agree with us? From playing numerous roles; as daughter of someone, to being wife and a mother, ensuring a happy family, to leading a professional career as a business leader, entrepreneur, and a creator!  And in this everyday hustle-bustle, women often overlook their health until it’s too late; thereby compromising on their overall health and well-being, and most importantly their nutritional needs.

On this Women’s Day we urge women to take small steps towards a healthier future by following simple guidelines to keep up with the health and fitness.

Make Sure To Fill A Quarter Of Your Plate With Protein For Every Meal

We all know nutrients are essential for good health, and none should be missed to maintain a healthy balance in the body. But did you know every meal must have adequate protein? Yes ladies, make sure to fill a quarter of your plate with protein-rich foods like fish, chicken, eggs, or cottage cheese, lentil, soybean, or tofu to ensure you are consuming enough proteins for the day and meet your daily requirement of protein. As protein helps build tissues, foster growth, build immunity and is a storehouse of energy.

If you’re looking to calculate your daily protein requirement, look no further than the Protein-o-meter. It is a free tool wherein you simply add details such as your age, sex, lifestyle, and it generates your daily protein requirement. Hence, this women’s Day make sure to focus on consuming enough proteins not just today but everyday!

protein intake per day

Kick-Start Your Day with A Healthy And Heavy Breakfast

You may have heard this multiple time, eat breakfast like a king, lunch like a prince, and dinner like a pauper. And often due to busy schedules, and multiple things on plate women overlook eating our most important meal of the day:breakfast. And skipping breakfast by no means the right thing to do, no matter what diet one follows or how busy one is. A healthy breakfast is important for multiple reasons. Not only does it help reduce cravings through the rest of the day but also helps in maintaining a healthy digestive system. Women must ensure to take out some time to eat a good and healthy breakfast full of proteins such as eggs, milk, handful of nuts, or nuts to keep yourself energized throughout the day.

Stay Hydrated

Water is often called a ‘magic potion’, and for good reason! After all, it helps flush out toxins produced in the body due to binge eating, sedentary lifestyle, and increasing pollution. Make sure to stay hydrated by drinking a minimum of two litres a day. You can also start your day with a glass of warm lemon water with honey to detox your body. In no time will you notice your skin glowing too!

Move Your Body And Keep Yourself Active

While a balanced diet is important, one needs to squeeze in some time for exercise. Take out about 30 minutes a day and indulge in some movement. Whether you like a sport or love to burn calories in the gym, the choice is all yours! Exercise also releases endorphins, which means you’re going to feel good and uplift your mood after a great workout.

Keep Yourself Active

Sign Up For Health Checks

Regular health check-ups help one identify any early signs of health issues. It is a good idea to visit a doctor regularly, even if you feel healthy. The purpose of these visits is to take some time out and get your body checked every six months before a problem gets out of hand. As they say, Prevention is better than cure! Certain tests that women should regularly get checked for are: Cholesterol, BP and Blood sugar levels, Mammography, Pap smear, Teeth and Breast checkups.

Keep Stress At Bay

Our lives are filled with stress, all because of pressure in our personal and professional lives. Try to eat brighter colored foods or unwind and give yourself some time every evening. Whether it’s listening to music or reading your favorite book, spend some time doing what you like, to de-stress. It will liven up your mood in no time!

This Women’s Day, it’s time to follow these tips and take charge of your health not just today but Everyday!

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

MORE FROM

navratri-realistic-traditional-background_52683-44495
,

Healthy Foods That Are Perfectly Acceptable To Be Eaten During Your Navratri Fast

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

hand-drawn-world-food-day_23-2148653866
, ,

World Food Day 2020: India’s Top Experts Believe Protein Deficiency Is Need Of The Hour

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

Customer in food store buy dairy products vector illustration. Family customers choosing milk food in supermarket. Consumerism of dairying product
, ,

Let India Protein Score Be Your Guide To Buying Dairy Products

Dairy is a ubiquitous part of food life, ever-present in both foodservice and packaged goods, whether as an end product (such as milk or yogurt) or as a critical input for various cuisines. Given its intrinsic presence, dairy is a microcosm of the food industry, with a barrage of product and prepackaged derivates available flooding the market today. It then becomes important to choose the products that provide the maximum nutritional benefits of dairy – which include calcium, potassium, vitamin D, and most importantly, protein.

Snack product set, fast food snacks, drinks, nuts, chips, cracker, juice sandwich isolated on white background
, ,

The Best Protein-Rich Foods To Snack On When You’re Working From Home

Work-from-home days can sometimes be nothing more than hours of conference calls, mounting emails, deadlines and never-ending chores. Subsequently, with late breakfasts, skipped lunches and takeout dinners, healthy eating and proper nutrition take a back seat. You may have also noticed: It’s hard to resist a snack when it’s right next to you in the kitchen! While snacking is important to boost your energy and skyrocket your productivity, it all comes down to what we choose as a quick remedy for untimely hunger pangs.

navratri-realistic-traditional-background_52683-44495
,

Healthy Foods That Are Perfectly Acceptable To Be Eaten During Your Navratri Fast

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

hand-drawn-world-food-day_23-2148653866
, ,

World Food Day 2020: India’s Top Experts Believe Protein Deficiency Is Need Of The Hour

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

Customer in food store buy dairy products vector illustration. Family customers choosing milk food in supermarket. Consumerism of dairying product
, ,

Let India Protein Score Be Your Guide To Buying Dairy Products

Dairy is a ubiquitous part of food life, ever-present in both foodservice and packaged goods, whether as an end product (such as milk or yogurt) or as a critical input for various cuisines. Given its intrinsic presence, dairy is a microcosm of the food industry, with a barrage of product and prepackaged derivates available flooding the market today. It then becomes important to choose the products that provide the maximum nutritional benefits of dairy – which include calcium, potassium, vitamin D, and most importantly, protein.

Snack product set, fast food snacks, drinks, nuts, chips, cracker, juice sandwich isolated on white background
, ,

The Best Protein-Rich Foods To Snack On When You’re Working From Home

Work-from-home days can sometimes be nothing more than hours of conference calls, mounting emails, deadlines and never-ending chores. Subsequently, with late breakfasts, skipped lunches and takeout dinners, healthy eating and proper nutrition take a back seat. You may have also noticed: It’s hard to resist a snack when it’s right next to you in the kitchen! While snacking is important to boost your energy and skyrocket your productivity, it all comes down to what we choose as a quick remedy for untimely hunger pangs.

protein calculator

The Power Of Adequate Protein For Better Health & Fitness

Expert Opinion, Fitness
December 31, 2019

The Power Of Adequate Protein For Better Health & Fitness

In today’s fast-paced life with multiple responsibilities and sedentary lifestyle, 70% of the population rely on ready-to-eat and ready-to-cook foods. Due to this, health and nutrition often take a back-seat as these packed foods are loaded with either fat or sugar and deficit in protein. Not only this, the majority of the Indian population are vegetarians and vegetarians are known to have higher protein deficiency as compared to non-vegetarians. Protein is a highly misunderstood macronutrient and most of the people are unaware of their adequate protein requirements.

Protein is an essential nutrient for the human body which provides a powerhouse of health benefits. It plays an important role as a building block to our bones, blood, skin, cartilage, and muscle. Whether you want to lose weight, gain strength and muscle, or want a healthy hair and skin, protein is highly required. A high-protein diet also lowers blood pressurefights diabetes and more. But what happens if you do not get the right amount of proteins in your diet? Let’s check out-

Protein Deficiency

When you’re not eating enough protein to maintain normal body function or when your intake is unable to meet your body’s requirements, your body gets protein deficient. Protein deficiency is a common threat to the Indian population. According to the recently done survey, 9 out of 10 people in India consume an inadequate amount of proteins. Most of the population is unaware of how much protein is required every day.

Protein deficiency impairs the whole body. Low protein intake can cause subtle changes in your body over time, such as muscle wasting. Loss of muscle mass is one of the first signs of inadequate protein intake. The most severe form of protein deficiency is called kwashiorkor which often occurs in children in developing countries where famine and imbalanced diets are common. Protein deficiency commonly leaves its impact on the skin, hair and nails, which are largely made of protein. It causes hair thinning, hair loss, brittle nails and flaky skin.

Apart from these, risk of bone fracture, the severity of infections, slow metabolism, mood swings, increased appetite, low energy levels and fatigue are some of the other consequences of protein deficiency.

symptoms of protein deficiency
 visible symptoms of protein deficiency

So, how much of these building blocks does a person require?

Adequate Protein Intake

Not everyone has the same protein requirement. It depends on many factors, including body weight, muscle mass, physical activity, age and current state of health. Protein requirements are generally higher in athletes, older adults and people recovering from injuries.

As per the Recommended Dietary Allowance (RDA) given by Indian Council of Medical Research (ICMR) for Indians, 0.8 to 1 gm protein per kg body weight per day is required to meet the basic nutritional requirements. It is not the specific amount you are supposed to eat every day but just a minimum amount you need to keep from getting sick.

To determine your daily protein intake, you can use an online Protein-O-Meter

Protein-O-Meter! With the vision to champion the cause of protein sufficiency and help India be more protein aware, ‘Right To Protein,’ nation-wide public health initiative has designed this. This brand aims to educate the Indian audience about the importance of protein in their daily health, fitness & wellbeing. This protein calculator is designed based on the unique Indian dietary habits which will help Indians, across different age-groups, track their daily protein intake and will also help them make necessary improvements by providing relevant information.

Protein-O-Meter will take your body composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Top protein-rich sources
Top protein-rich sources

Let’s make India a healthy nation. Fill the much-needed protein lack in your diet by including loads of protein-rich foods in your diet. The richest sources of protein include fish, meat, eggs, almonds, chicken breast, oats, cottage cheese, greek yoghurt, milk, broccoli, lean beef, tuna, quinoa, whey protein supplements, lentils, seeds, brussels sprouts, peanuts etc.

The article is written by: Dr. Seema Nanda

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

MORE FROM

navratri-realistic-traditional-background_52683-44495
,

Healthy Foods That Are Perfectly Acceptable To Be Eaten During Your Navratri Fast

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

hand-drawn-world-food-day_23-2148653866
, ,

World Food Day 2020: India’s Top Experts Believe Protein Deficiency Is Need Of The Hour

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

Customer in food store buy dairy products vector illustration. Family customers choosing milk food in supermarket. Consumerism of dairying product
, ,

Let India Protein Score Be Your Guide To Buying Dairy Products

Dairy is a ubiquitous part of food life, ever-present in both foodservice and packaged goods, whether as an end product (such as milk or yogurt) or as a critical input for various cuisines. Given its intrinsic presence, dairy is a microcosm of the food industry, with a barrage of product and prepackaged derivates available flooding the market today. It then becomes important to choose the products that provide the maximum nutritional benefits of dairy – which include calcium, potassium, vitamin D, and most importantly, protein.

Snack product set, fast food snacks, drinks, nuts, chips, cracker, juice sandwich isolated on white background
, ,

The Best Protein-Rich Foods To Snack On When You’re Working From Home

Work-from-home days can sometimes be nothing more than hours of conference calls, mounting emails, deadlines and never-ending chores. Subsequently, with late breakfasts, skipped lunches and takeout dinners, healthy eating and proper nutrition take a back seat. You may have also noticed: It’s hard to resist a snack when it’s right next to you in the kitchen! While snacking is important to boost your energy and skyrocket your productivity, it all comes down to what we choose as a quick remedy for untimely hunger pangs.

navratri-realistic-traditional-background_52683-44495
,

Healthy Foods That Are Perfectly Acceptable To Be Eaten During Your Navratri Fast

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

hand-drawn-world-food-day_23-2148653866
, ,

World Food Day 2020: India’s Top Experts Believe Protein Deficiency Is Need Of The Hour

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

Customer in food store buy dairy products vector illustration. Family customers choosing milk food in supermarket. Consumerism of dairying product
, ,

Let India Protein Score Be Your Guide To Buying Dairy Products

Dairy is a ubiquitous part of food life, ever-present in both foodservice and packaged goods, whether as an end product (such as milk or yogurt) or as a critical input for various cuisines. Given its intrinsic presence, dairy is a microcosm of the food industry, with a barrage of product and prepackaged derivates available flooding the market today. It then becomes important to choose the products that provide the maximum nutritional benefits of dairy – which include calcium, potassium, vitamin D, and most importantly, protein.

Snack product set, fast food snacks, drinks, nuts, chips, cracker, juice sandwich isolated on white background
, ,

The Best Protein-Rich Foods To Snack On When You’re Working From Home

Work-from-home days can sometimes be nothing more than hours of conference calls, mounting emails, deadlines and never-ending chores. Subsequently, with late breakfasts, skipped lunches and takeout dinners, healthy eating and proper nutrition take a back seat. You may have also noticed: It’s hard to resist a snack when it’s right next to you in the kitchen! While snacking is important to boost your energy and skyrocket your productivity, it all comes down to what we choose as a quick remedy for untimely hunger pangs.

Best Protein Rich Foods

Best Protein Rich Foods You Should Eat Post Workout

Diets And Recipes, Fitness
October 21, 2019

Best Protein Rich Foods You Should Eat Post Workout

When you work-out to keep your body fit, the other factor that needs attention is the right kind of nutrition. Most of us try to find shortcuts with a couple of supplements. But, the ideal way is to mainly consume nutritious whole foods, especially before and after workouts, because that’s when energy levels fluctuate the most. It is important to fuel our bodies with the right kind of food to support muscle recovery, strength & growth. Often, one finds it difficult to figure out the right kind of post workout diet that would replenish the body and provide us with added energy.

Why is it important to eat right post-workout?

While exercising, the muscles draw out the stored glucose, called glycogen for energy and helps the body support the workout activity. This makes the body slightly deprived of glycogen and in the process the proteins in muscles also break down.

By maintaining the right nutritional balance post workout, you can restore your energy levels, reduce fatigue and thus, help the body repair muscles, replenish glycogen and build strength for future workouts. Therefore, foods rich in proteins and carbohydrates should be consumed. Protein is one such nutrient which is considered as the building block of the body comprised of chains of smaller molecules of amino acid. Without enough protein intake, the muscles will not heal after workout, and their growth will be limited.

Hence, adding protein rich foods like eggs, cottage cheese, greek yoghurt, soya proteins, chicken, nuts would speed up the recovery process, maximize exercise benefits, and help maintain lean muscles:

Eggs: Eggs are the perfect post-workout food as they’re loaded with high amount of proteins and are a great source of many other nutrients, which help your body repair after an intense gym session. One egg has 6 grams of protein, or 15% of your daily recommended value. So, having hard-boiled eggs paired with a piece of fresh fruit will replenish your glycogen stores, which usually depletes after a tough workout.

Soya proteins: Soy proteins are a type of legume that are naturally high in protein, is cholesterol free and relatively low in saturated fat. Also, including soy products in your post workout meals is essential as they contain fiber, and heart-healthy omega-3s fatty acids that helps in recovery of the muscles & gives an energy boast. Therefore, it is suggested to include tofu, soya milk, soya nuts etc. in your post workout diet.

Chicken: Chicken is a lean source of protein which is packed with all the necessary amino acids and is perfect for muscle-building. Moreover, chicken is versatile and can be prepared in a variety of ways. But consuming excessive amount of animal-based protein should be avoided as it lacks in some amino acids whereas vegetables & other vegan products like pulse etc. are whole source of essential proteins & nutrients.

Nuts: Nuts are a very popular form of healthy snacking that’s easily available and can be enjoyed in various forms. A handful of nuts can provide you with enough proteins and help in maintaining the insulin levels during & post workouts. Therefore, it is suggested to add a handful of nuts & seeds such as almonds, walnuts, pumpkin seeds, sunflower seeds, cashews etc. in your workout diet. Even nut butters are a good alternative.

Greek Yogurt: Greek yogurts are more thick, creamy and delicious as compared to regular yogurt and has almost double the protein, less carbohydrates and half the sodium. You can add fruits like berries to your greek yogurt as it makes a perfect combination of carbohydrates & proteins. Carbohydrates in berries would help in fighting muscle soreness. On the other hand, protein is stored for a longer time and is beneficial to prevent muscle damage.

Cottage Cheese: Cottage cheese is an excellent source of casein, a protein just as effective at stimulating muscle growth as whey proteins. Due to high water content present in cottage cheese, it can help replenish fluids in your body after sweating it out in the gym. Although, casein is slower to digest than whey protein, it is more effective at preventing your muscles from breaking down after exercise.

Post-workout meals are very crucial for achieving workout goals. What you eat after your workout is just as important as what you eat before. Skip a post workout meal and you will slow down your ability to recover. A healthy diet is half the battle won. It doesn’t matter how hard you train- if you don’t pay attention to what you put in your body, it’s difficult to achieve the desired results.

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

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World Food Day 2020: India’s Top Experts Believe Protein Deficiency Is Need Of The Hour

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

Customer in food store buy dairy products vector illustration. Family customers choosing milk food in supermarket. Consumerism of dairying product
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Let India Protein Score Be Your Guide To Buying Dairy Products

Dairy is a ubiquitous part of food life, ever-present in both foodservice and packaged goods, whether as an end product (such as milk or yogurt) or as a critical input for various cuisines. Given its intrinsic presence, dairy is a microcosm of the food industry, with a barrage of product and prepackaged derivates available flooding the market today. It then becomes important to choose the products that provide the maximum nutritional benefits of dairy – which include calcium, potassium, vitamin D, and most importantly, protein.

Snack product set, fast food snacks, drinks, nuts, chips, cracker, juice sandwich isolated on white background
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The Best Protein-Rich Foods To Snack On When You’re Working From Home

Work-from-home days can sometimes be nothing more than hours of conference calls, mounting emails, deadlines and never-ending chores. Subsequently, with late breakfasts, skipped lunches and takeout dinners, healthy eating and proper nutrition take a back seat. You may have also noticed: It’s hard to resist a snack when it’s right next to you in the kitchen! While snacking is important to boost your energy and skyrocket your productivity, it all comes down to what we choose as a quick remedy for untimely hunger pangs.

navratri-realistic-traditional-background_52683-44495
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Healthy Foods That Are Perfectly Acceptable To Be Eaten During Your Navratri Fast

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

hand-drawn-world-food-day_23-2148653866
, ,

World Food Day 2020: India’s Top Experts Believe Protein Deficiency Is Need Of The Hour

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

Customer in food store buy dairy products vector illustration. Family customers choosing milk food in supermarket. Consumerism of dairying product
, ,

Let India Protein Score Be Your Guide To Buying Dairy Products

Dairy is a ubiquitous part of food life, ever-present in both foodservice and packaged goods, whether as an end product (such as milk or yogurt) or as a critical input for various cuisines. Given its intrinsic presence, dairy is a microcosm of the food industry, with a barrage of product and prepackaged derivates available flooding the market today. It then becomes important to choose the products that provide the maximum nutritional benefits of dairy – which include calcium, potassium, vitamin D, and most importantly, protein.

Snack product set, fast food snacks, drinks, nuts, chips, cracker, juice sandwich isolated on white background
, ,

The Best Protein-Rich Foods To Snack On When You’re Working From Home

Work-from-home days can sometimes be nothing more than hours of conference calls, mounting emails, deadlines and never-ending chores. Subsequently, with late breakfasts, skipped lunches and takeout dinners, healthy eating and proper nutrition take a back seat. You may have also noticed: It’s hard to resist a snack when it’s right next to you in the kitchen! While snacking is important to boost your energy and skyrocket your productivity, it all comes down to what we choose as a quick remedy for untimely hunger pangs.