Category: Protein 101

Why Protein-Rich Diet is Important for Kids Health?

Protein 101
November 26, 2019

Why Protein-Rich Diet is Important for Kids Health?

For growing kids, who go to school for at least seven hours, or may have tuitions, or are indulged in a plethora of activities like sports, music, dancing or swimming, it is necessary to give them essential nutrients which will support their active lifestyle, aspirations & will make them feel healthy. Protein is one of the most important micronutrient which is beneficial for the growth of a child. It is the building block of a child’s muscles, skin, enzymes, and hormones. Amino acids available in the protein-rich food items help in the development of muscles, bones, skin and various organs of the body.

If a child is growing slowly as compared to their age, there are chances that he or she might not be getting ample amount of protein and nutrients needed for a healthy growth and if they don’t get enough proteins during their growing age, they become prone to various health issues.

Unfortunately, 68 percent of Indians, including children, are protein deficient. Therefore, it becomes the responsibility of the parents to be aware of the daily protein requirement of their child.

Importance of Proteins for a Kid’s Healthy Growth

Proteins are made up of other building blocks called amino acids. There are 20 different amino acids that human body needs, out of which 9 falls under the ‘essential category’, which a human body is not capable of making and thus it needs to be consumed in the form of various food items.

The essential amino acids contribute to the mental and physical health of your child. They help in building, maintaining and repairing of tissues in the muscles, skin, organs, blood, hair and nails.

Therefore, consuming the right amount of protein-rich food be it, plant-based protein or animal-based, is essential for a healthy & nutritious diet especially for children.

Benefits of Protein for Kids

  • Proteins present in various food items are used by the human body to create specialized protein molecules that help in the production of hemoglobin (Hb), an important component of the blood that helps to carry oxygen to all parts of the body.
  • Lack of protein may lead to symptoms such as weakness, fatigue, apathy, and poor immunity, resulting in the child falling sick regularly. Therefore, consuming the right amount of protein daily improves the immune system and lets the body function properly.
  • It helps promotes healthy metabolism. Proteins, in the form of hormones and enzymes, present in the human body promote metabolism and keeps the body in a healthy shape and at the same time helps in the generation and regeneration of cells in the body.

Ideal Protein Requirement for kids

The amount of protein intake depends on the child’s age and weight. According to the dietary guidelines penned down by various nutritionists, it is suggested that children 1-3 years of age should consume 13 g of protein per day. Similarly, children 4-8 years and 9-13 years of age should consume 19 g and 34 g of protein per day. However, the need for protein intake decreases from approximately 1.1 g/kg in early childhood to 0.95 g/kg in late childhood.

Moreover, consuming more than the required amount of protein would store the fats in the body. A study published in 2013 under the Food and Nutrition Research found that too much protein early in life, specifically in the first two years, is associated with an increased risk of being overweight later in life.

Hence, it is important for parents to get familiar with the daily protein recommendations for your child’s age. Foods like milk and other milk products such as yogurt, curd etc. eggs, peanut butter, soymilk, tofu, nuts, legumes etc. will provide ample protein nourishment to your kid

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

COVI-min

Don’t Let These 4 Myths About COVID-19 Impede your Well-being

We’re in the second week of India’s 21-day lockdown to fight the global pandemic of Coronavirus or Covid-19. The virus has taken lives of many thousands and affected millions on the planet as reported by WHO, and yet only a few take this pandemic with seriousness. And as we grapple with the virus, there are various rumors spreading, creating distress and fear among the population. It’s important to separate facts from myths and rumors that have surfaced in the past weeks, especially through online media networks.

WhatsApp Image 2020-03-30 at 8.49.05 PM

Happy World Idli Day 2020

On this World Idli Day, we bring you the perfect hacks to make protein-rich versions of India’s most adored comfort food to keep your immune system in top condition. It is true that idlis are one of the most popular and favorite breakfast items for most Indians, but this south-Indian specialty is an abundant source of nutrients like folic acid, niacin, thiamine, biotin, and Vitamin K. And to make idlis only healthier and highly protein-rich with some of the readily available ingredients in your kitchen, here’s a quick must-try list:

front-view-doctor-holding-torn-paper-with-coronavirus_23-2148450254

Coronavirus Outbreak: Build a better immunity with protein-rich diet

With all the concerns around Novel Corona virus or COVID-19, there’s never been a better need to practice prevention and optimize our immune systems to keep ourselves healthy or at least less at-risk. While we are aware of everything that WHO and CDC has been recommending – from using disinfectants, wearing masks 24/7, washing our hands every 15 minutes, not staying in close proximity to anyone and cancelling travel plans or gatherings in large numbers – not many of us are taking account of the role that a strong immunity plays during such a pandemic.

Happy holi

Your Post-Holi Survival Guide To Get Back On Track And Detoxify Yourself

The fun and cheerful time spent during Holi is undeniable with festive feasts like Thandai, Pakora, Phirni, Bhaang, Gujia, Ghewar, and the never-ending street food. And after spending an entire day in the outdoors under the hot sun playing with colors and water, the after-effects of those on our skin, feet, nails, and hair are not so good!
Here’s a guide to detoxifying yourself post-Holi, that helps you get back on track and keep yourself in good shape:

COVI-min

Don’t Let These 4 Myths About COVID-19 Impede your Well-being

We’re in the second week of India’s 21-day lockdown to fight the global pandemic of Coronavirus or Covid-19. The virus has taken lives of many thousands and affected millions on the planet as reported by WHO, and yet only a few take this pandemic with seriousness. And as we grapple with the virus, there are various rumors spreading, creating distress and fear among the population. It’s important to separate facts from myths and rumors that have surfaced in the past weeks, especially through online media networks.

WhatsApp Image 2020-03-30 at 8.49.05 PM

Happy World Idli Day 2020

On this World Idli Day, we bring you the perfect hacks to make protein-rich versions of India’s most adored comfort food to keep your immune system in top condition. It is true that idlis are one of the most popular and favorite breakfast items for most Indians, but this south-Indian specialty is an abundant source of nutrients like folic acid, niacin, thiamine, biotin, and Vitamin K. And to make idlis only healthier and highly protein-rich with some of the readily available ingredients in your kitchen, here’s a quick must-try list:

front-view-doctor-holding-torn-paper-with-coronavirus_23-2148450254

Coronavirus Outbreak: Build a better immunity with protein-rich diet

With all the concerns around Novel Corona virus or COVID-19, there’s never been a better need to practice prevention and optimize our immune systems to keep ourselves healthy or at least less at-risk. While we are aware of everything that WHO and CDC has been recommending – from using disinfectants, wearing masks 24/7, washing our hands every 15 minutes, not staying in close proximity to anyone and cancelling travel plans or gatherings in large numbers – not many of us are taking account of the role that a strong immunity plays during such a pandemic.

Happy holi

Your Post-Holi Survival Guide To Get Back On Track And Detoxify Yourself

The fun and cheerful time spent during Holi is undeniable with festive feasts like Thandai, Pakora, Phirni, Bhaang, Gujia, Ghewar, and the never-ending street food. And after spending an entire day in the outdoors under the hot sun playing with colors and water, the after-effects of those on our skin, feet, nails, and hair are not so good!
Here’s a guide to detoxifying yourself post-Holi, that helps you get back on track and keep yourself in good shape:

Most Common Protein Myths Most People Believe

Protein 101
October 21, 2019

Most Common Protein Myths Most People Believe

Protein is a macronutrient ringleader, which has remained a mystery for many. One might hear protein discussions at gymnasiums or at health clinics and yet it evades the healthy diet of many. Rather today it is shrouded by myths and with market being awash with protein supplements like bars, snacks and drinks. So why do we need protein?

Proteins are considered as the building blocks of our life: without which our bodies won’t be existing; cells of our body need proteins for growth and development – to make new cells, repair the damaged tissue and cells. These building blocks are used for many important functions in the body, including growth and repair of muscle, connective tissue and skin. Since protein is present in every cell of our body, it’s not only important to consume enough but also consuming these in the right quantity is significant for our body. Despite its popularity, this macronutrient is subject to countless myths. And there are few protein myths that just won’t go away! Allow us to clarify these myths:

MYTH 1: Majority of Protein only comes from milk and meat

TRUTH: Nearly every food on this planet contains protein, although the composition will vary. Along with animal-based proteins, one can also consume plant-based proteins such as legumes, soy, beans etc. Protein comes in two forms ‘Complete and Incomplete’. Complete protein like milk, eggs and soy are among other food sources that contain all the 9 essential amino acids required by the body to remain healthy and fully functional. While the incomplete protein such as legumes, vegetables etc. lack few essential amino acids.

Bottom Line: Protein can be consumed from a variety of sources – plant and animal.

MYTH 2: Vegetarians do not get enough proteins

Truth: “I would like to go vegetarian, but I am afraid that I wouldn’t get enough sources of Protein”, is often a concern expressed by many people today. People largely associate meat with “protein house” and struggle to find their replacement with plant-based proteins. However, if you eat a well-balanced diet, there is high probability that you will meet your daily requirements, irrespective if you follow a plant-based diet. Additionally, the notion that complete protein should be consumed from single food or single meal is yet another myth. Consuming different sources of protein from a variety of foods during the day, is as fruitful as consuming them all at once.

Bottom Line: You can get enough protein from plant-based diet.

MYTH 3: More the Better

Truth: People who are looking to reduce weight and slim down often consider the approach of Low Carb and High Proteins in their diet. This is mainly because protein consumption reduces one’s appetite. Since calories from proteins takes longer time to break down than most foods and other carbs. This means a person will feel fuller stomach for a longer period. However, it is important for one to consider how many calories you consume each day, which in-turn determines your weight loss or weight management.
While, active individuals like athletes and bodybuilders choose to consume higher amount of protein, but they burn those quickly in the process. On the other hand, for a person leading a normal lifestyle, by consuming excess protein he/she might end up gaining weight and loosing muscle health. Hence, the healthiest way in both cases is to eat a balanced diet ­- which is neither too high nor too low in protein.

Bottom Line: Consuming the right amount of protein largely depends on various factors and the kind of lifestyle one leads.

MYTH 4: Excess protein damages your kidney

Truth: One reason this myth has perpetuated is because research has shown that consuming excessive protein affects your kidneys. However, consuming large quantities of protein only affects your kidney if one already has a chronic kidney problem or Liver disease. In general, consuming excess protein only leads to hyperfiltration of the kidneys ­– which isn’t a bad thing for one’s health, provided there is some level of activity or movement involved in their life. It simply means that your kidneys are adapting to higher protein intake levels based on your diet. This in turn helps to increase one’s metabolic rate. Lastly, the key to protein in your diet is finding the right balance based on your activities and body type.

Bottom line: Excess protein is harmful only if you already have a chronic kidney disease; if you have an active lifestyle high protein consumption is not risky.

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

COVI-min

Don’t Let These 4 Myths About COVID-19 Impede your Well-being

We’re in the second week of India’s 21-day lockdown to fight the global pandemic of Coronavirus or Covid-19. The virus has taken lives of many thousands and affected millions on the planet as reported by WHO, and yet only a few take this pandemic with seriousness. And as we grapple with the virus, there are various rumors spreading, creating distress and fear among the population. It’s important to separate facts from myths and rumors that have surfaced in the past weeks, especially through online media networks.

WhatsApp Image 2020-03-30 at 8.49.05 PM

Happy World Idli Day 2020

On this World Idli Day, we bring you the perfect hacks to make protein-rich versions of India’s most adored comfort food to keep your immune system in top condition. It is true that idlis are one of the most popular and favorite breakfast items for most Indians, but this south-Indian specialty is an abundant source of nutrients like folic acid, niacin, thiamine, biotin, and Vitamin K. And to make idlis only healthier and highly protein-rich with some of the readily available ingredients in your kitchen, here’s a quick must-try list:

front-view-doctor-holding-torn-paper-with-coronavirus_23-2148450254

Coronavirus Outbreak: Build a better immunity with protein-rich diet

With all the concerns around Novel Corona virus or COVID-19, there’s never been a better need to practice prevention and optimize our immune systems to keep ourselves healthy or at least less at-risk. While we are aware of everything that WHO and CDC has been recommending – from using disinfectants, wearing masks 24/7, washing our hands every 15 minutes, not staying in close proximity to anyone and cancelling travel plans or gatherings in large numbers – not many of us are taking account of the role that a strong immunity plays during such a pandemic.

Happy holi

Your Post-Holi Survival Guide To Get Back On Track And Detoxify Yourself

The fun and cheerful time spent during Holi is undeniable with festive feasts like Thandai, Pakora, Phirni, Bhaang, Gujia, Ghewar, and the never-ending street food. And after spending an entire day in the outdoors under the hot sun playing with colors and water, the after-effects of those on our skin, feet, nails, and hair are not so good!
Here’s a guide to detoxifying yourself post-Holi, that helps you get back on track and keep yourself in good shape:

COVI-min

Don’t Let These 4 Myths About COVID-19 Impede your Well-being

We’re in the second week of India’s 21-day lockdown to fight the global pandemic of Coronavirus or Covid-19. The virus has taken lives of many thousands and affected millions on the planet as reported by WHO, and yet only a few take this pandemic with seriousness. And as we grapple with the virus, there are various rumors spreading, creating distress and fear among the population. It’s important to separate facts from myths and rumors that have surfaced in the past weeks, especially through online media networks.

WhatsApp Image 2020-03-30 at 8.49.05 PM

Happy World Idli Day 2020

On this World Idli Day, we bring you the perfect hacks to make protein-rich versions of India’s most adored comfort food to keep your immune system in top condition. It is true that idlis are one of the most popular and favorite breakfast items for most Indians, but this south-Indian specialty is an abundant source of nutrients like folic acid, niacin, thiamine, biotin, and Vitamin K. And to make idlis only healthier and highly protein-rich with some of the readily available ingredients in your kitchen, here’s a quick must-try list:

front-view-doctor-holding-torn-paper-with-coronavirus_23-2148450254

Coronavirus Outbreak: Build a better immunity with protein-rich diet

With all the concerns around Novel Corona virus or COVID-19, there’s never been a better need to practice prevention and optimize our immune systems to keep ourselves healthy or at least less at-risk. While we are aware of everything that WHO and CDC has been recommending – from using disinfectants, wearing masks 24/7, washing our hands every 15 minutes, not staying in close proximity to anyone and cancelling travel plans or gatherings in large numbers – not many of us are taking account of the role that a strong immunity plays during such a pandemic.

Happy holi

Your Post-Holi Survival Guide To Get Back On Track And Detoxify Yourself

The fun and cheerful time spent during Holi is undeniable with festive feasts like Thandai, Pakora, Phirni, Bhaang, Gujia, Ghewar, and the never-ending street food. And after spending an entire day in the outdoors under the hot sun playing with colors and water, the after-effects of those on our skin, feet, nails, and hair are not so good!
Here’s a guide to detoxifying yourself post-Holi, that helps you get back on track and keep yourself in good shape:

Animal Protein or Plant Protein: Which Should You Go For?

Protein 101
October 21, 2019

Animal Protein or Plant Protein: Which Should You Go For?

Fitness enthusiasts, athletes, and non-athletes alike who wish to lead a healthy lifestyle, are often faced with incredible amount of information when it comes to which source of proteins are good for them. Largely speaking, conversations around proteins are often double sided. Where on one hand, proponents of animal protein point towards how animal proteins are known to be the powerhouse of proteins when compared to plant proteins and on the other hand, advocates of plant proteins often point towards how plant-based proteins are known to be better for one’s overall health and the environment in the long run.

These two concerns can push us in opposite directions, turning our daily food preferences into a struggle. Although it ultimately boils down to personal choices and one’s lifestyle. Here are some of the pros and cons for animal proteins and plant proteins:

THE PRESENCE OF AMINO ACIDS

The key differentiator between plant and animal proteins is the presence of and amount of amino acid available. While we know that proteins are made up of amino acids, not all amino acids are present in our body, and so the need to consume protein rich foods that consist of essential amino acids is imperative for a healthy living.

Animal Protein:

Most animal proteins tend to deliver all essential amino acids we need and hence, are considered as complete sources of proteins. Additionally, certain essential amino acids present in animal protein are responsible for increasing lean muscle mass, which in turn helps with weight loss. Few rich sources of animal proteins include meat, eggs, fish, and poultry etc.

Plant protein:

Plant proteins are often linked as “incomplete” source of proteins, as they lack one or more sources of essential amino acids. However multiple studies have confirmed that vegan diets can acquire all the above mentioned essential amino acids by consuming a combination of protein rich foods. This also helps vegans obtain all the nutrients, at the same time maintain a healthy balance of all amino acids. E.g. Beans are considered as a great source of plant proteins that are rich in lysine, however are low on methionine. On the contrary, Soy is known for carrying abundance methionine and are often considered great source of meat substitute. Hence, by incorporating various kinds of plant-based proteins one can acquire all the essential amino acids to meet their daily protein requirements.

ADDITIONAL NUTRIENTS FROM YOUR FOOD

While it is important to consume protein rich foods, one should also consider the other nutrients and health benefits that are associated with consuming these foods. “What else am I getting when I eat this food?” is something that should always be considered while deciding on foods to eat.

Animal Proteins:

Animal proteins are considered virtually to be carb-free sources of proteins. However, although, animal proteins mainly fish, meat, and poultry are the richest source of Omega-3,vitamin D and Vitamin B12, they are encased with saturated fats and high cholesterol, when compared to plant proteins.

Plant Proteins:

Plant proteins for example, beans, legumes and lentils contain the highest level of fibers that can be present in food sources. And fibers are an important component of our diet as it helps balance our digestive systems. Further, plant proteins are known to carry minimal or no amount of saturated fats and cholesterol, which are present in high quantities in animal proteins. And lastly, Plant proteins carry high amounts of phytonutrients, i.e. Health-promoting compounds that are known to fight diseases and promote better human health.

Therefore, a heathy diet is all about knowing how to balance out and incorporate various food sources in our diets. And often the choice between animal and plant protein involves several factors. One should realize that it is the amount of protein consumption that matters; whether you get it through plant-based, animal-based or a mixed protein diet.

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

COVI-min

Don’t Let These 4 Myths About COVID-19 Impede your Well-being

We’re in the second week of India’s 21-day lockdown to fight the global pandemic of Coronavirus or Covid-19. The virus has taken lives of many thousands and affected millions on the planet as reported by WHO, and yet only a few take this pandemic with seriousness. And as we grapple with the virus, there are various rumors spreading, creating distress and fear among the population. It’s important to separate facts from myths and rumors that have surfaced in the past weeks, especially through online media networks.

WhatsApp Image 2020-03-30 at 8.49.05 PM

Happy World Idli Day 2020

On this World Idli Day, we bring you the perfect hacks to make protein-rich versions of India’s most adored comfort food to keep your immune system in top condition. It is true that idlis are one of the most popular and favorite breakfast items for most Indians, but this south-Indian specialty is an abundant source of nutrients like folic acid, niacin, thiamine, biotin, and Vitamin K. And to make idlis only healthier and highly protein-rich with some of the readily available ingredients in your kitchen, here’s a quick must-try list:

front-view-doctor-holding-torn-paper-with-coronavirus_23-2148450254

Coronavirus Outbreak: Build a better immunity with protein-rich diet

With all the concerns around Novel Corona virus or COVID-19, there’s never been a better need to practice prevention and optimize our immune systems to keep ourselves healthy or at least less at-risk. While we are aware of everything that WHO and CDC has been recommending – from using disinfectants, wearing masks 24/7, washing our hands every 15 minutes, not staying in close proximity to anyone and cancelling travel plans or gatherings in large numbers – not many of us are taking account of the role that a strong immunity plays during such a pandemic.

Happy holi

Your Post-Holi Survival Guide To Get Back On Track And Detoxify Yourself

The fun and cheerful time spent during Holi is undeniable with festive feasts like Thandai, Pakora, Phirni, Bhaang, Gujia, Ghewar, and the never-ending street food. And after spending an entire day in the outdoors under the hot sun playing with colors and water, the after-effects of those on our skin, feet, nails, and hair are not so good!
Here’s a guide to detoxifying yourself post-Holi, that helps you get back on track and keep yourself in good shape:

COVI-min

Don’t Let These 4 Myths About COVID-19 Impede your Well-being

We’re in the second week of India’s 21-day lockdown to fight the global pandemic of Coronavirus or Covid-19. The virus has taken lives of many thousands and affected millions on the planet as reported by WHO, and yet only a few take this pandemic with seriousness. And as we grapple with the virus, there are various rumors spreading, creating distress and fear among the population. It’s important to separate facts from myths and rumors that have surfaced in the past weeks, especially through online media networks.

WhatsApp Image 2020-03-30 at 8.49.05 PM

Happy World Idli Day 2020

On this World Idli Day, we bring you the perfect hacks to make protein-rich versions of India’s most adored comfort food to keep your immune system in top condition. It is true that idlis are one of the most popular and favorite breakfast items for most Indians, but this south-Indian specialty is an abundant source of nutrients like folic acid, niacin, thiamine, biotin, and Vitamin K. And to make idlis only healthier and highly protein-rich with some of the readily available ingredients in your kitchen, here’s a quick must-try list:

front-view-doctor-holding-torn-paper-with-coronavirus_23-2148450254

Coronavirus Outbreak: Build a better immunity with protein-rich diet

With all the concerns around Novel Corona virus or COVID-19, there’s never been a better need to practice prevention and optimize our immune systems to keep ourselves healthy or at least less at-risk. While we are aware of everything that WHO and CDC has been recommending – from using disinfectants, wearing masks 24/7, washing our hands every 15 minutes, not staying in close proximity to anyone and cancelling travel plans or gatherings in large numbers – not many of us are taking account of the role that a strong immunity plays during such a pandemic.

Happy holi

Your Post-Holi Survival Guide To Get Back On Track And Detoxify Yourself

The fun and cheerful time spent during Holi is undeniable with festive feasts like Thandai, Pakora, Phirni, Bhaang, Gujia, Ghewar, and the never-ending street food. And after spending an entire day in the outdoors under the hot sun playing with colors and water, the after-effects of those on our skin, feet, nails, and hair are not so good!
Here’s a guide to detoxifying yourself post-Holi, that helps you get back on track and keep yourself in good shape:

Protein Deficiency: Four signs you are not getting enough proteins

Protein 101
October 21, 2019

Protein Deficiency: Four signs you are not getting enough proteins

Busy work schedules, illness, lack of time, family reunions and the hustle and bustle in our everyday life’s often takes a toll on our diet affecting the way our body functions, leading to insufficient or unhealthy eating. Do you remember a time when you ever tested your protein or vitamin intake, when you had an upset stomach or increased hair fall? As vital as proteins are, they are considered as one of the most misunderstood nutrient in India.

Lack of protein tends to increase hair fall, makes one vulnerable to falling sick, and damages our immune system. So, if you feel dull and sick all day, it’s probably your body trying to tell you out loud, “Feed me Proteins”.

Four Signs that prove your body needs more proteins:

1. Brittle nails and hair loss:

Protein deficiency often shows up on our skin, hair and nails, which are largely composed of proteins and are good indicators of even the slightest deficiency of any. Nails and hair are among the first to be affected when the body doesn’t get enough proteins, since proteins are distributed first to the highest priority organs like: the brain and heart, rather than “non-essentials” organs and body parts such as: hair and nail growth.

2. Food cravings

Consuming proteins during the day not just keeps your stomach full, but it also helps in maintaining your blood sugar levels, and prevents one from overeating sugary foods, throughout the day. However, lesser protein intake does exactly the opposite; it leaves you hungrier and you may find yourself in kitchen for long hours and gazing at your fridge, often engaging in binge eating, usually unhealthy snacks (chocolate, sweets etc.) that satisfies your appetite.

3. Breaking bones / fractures

Studies have shown significant correlation of low protein intake and breaking of bones. Since protein helps maintain the strength and density of bones. As a result, lack of protein reduces the muscle mass, weakens our bones thereby increasing the risk of fractures.

4. Swollen and puffy skin

Off the most obvious signs of protein deficiency, swelling is the most common sign that you are protein deficient. This is because proteins that circulate in our blood –particularly albumin, is responsible for keeping the fluids running in our body. However, lack of proteins accumulates these fluids in our body causing the swelling especially in and around the areas of legs, feet, hands and face.

Bottom Line: There are plenty of protein options available to help you improve your health. Incorporating them into your daily routine and switching up your diet can make a big difference. Start by consuming these protein rich foods in your diet to up your protein game: lentils, yogurt, tofu, paneer, meat, chicken, Soy, eggs, milk, nuts etc.

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

COVI-min

Don’t Let These 4 Myths About COVID-19 Impede your Well-being

We’re in the second week of India’s 21-day lockdown to fight the global pandemic of Coronavirus or Covid-19. The virus has taken lives of many thousands and affected millions on the planet as reported by WHO, and yet only a few take this pandemic with seriousness. And as we grapple with the virus, there are various rumors spreading, creating distress and fear among the population. It’s important to separate facts from myths and rumors that have surfaced in the past weeks, especially through online media networks.

WhatsApp Image 2020-03-30 at 8.49.05 PM

Happy World Idli Day 2020

On this World Idli Day, we bring you the perfect hacks to make protein-rich versions of India’s most adored comfort food to keep your immune system in top condition. It is true that idlis are one of the most popular and favorite breakfast items for most Indians, but this south-Indian specialty is an abundant source of nutrients like folic acid, niacin, thiamine, biotin, and Vitamin K. And to make idlis only healthier and highly protein-rich with some of the readily available ingredients in your kitchen, here’s a quick must-try list:

front-view-doctor-holding-torn-paper-with-coronavirus_23-2148450254

Coronavirus Outbreak: Build a better immunity with protein-rich diet

With all the concerns around Novel Corona virus or COVID-19, there’s never been a better need to practice prevention and optimize our immune systems to keep ourselves healthy or at least less at-risk. While we are aware of everything that WHO and CDC has been recommending – from using disinfectants, wearing masks 24/7, washing our hands every 15 minutes, not staying in close proximity to anyone and cancelling travel plans or gatherings in large numbers – not many of us are taking account of the role that a strong immunity plays during such a pandemic.

Happy holi

Your Post-Holi Survival Guide To Get Back On Track And Detoxify Yourself

The fun and cheerful time spent during Holi is undeniable with festive feasts like Thandai, Pakora, Phirni, Bhaang, Gujia, Ghewar, and the never-ending street food. And after spending an entire day in the outdoors under the hot sun playing with colors and water, the after-effects of those on our skin, feet, nails, and hair are not so good!
Here’s a guide to detoxifying yourself post-Holi, that helps you get back on track and keep yourself in good shape:

COVI-min

Don’t Let These 4 Myths About COVID-19 Impede your Well-being

We’re in the second week of India’s 21-day lockdown to fight the global pandemic of Coronavirus or Covid-19. The virus has taken lives of many thousands and affected millions on the planet as reported by WHO, and yet only a few take this pandemic with seriousness. And as we grapple with the virus, there are various rumors spreading, creating distress and fear among the population. It’s important to separate facts from myths and rumors that have surfaced in the past weeks, especially through online media networks.

WhatsApp Image 2020-03-30 at 8.49.05 PM

Happy World Idli Day 2020

On this World Idli Day, we bring you the perfect hacks to make protein-rich versions of India’s most adored comfort food to keep your immune system in top condition. It is true that idlis are one of the most popular and favorite breakfast items for most Indians, but this south-Indian specialty is an abundant source of nutrients like folic acid, niacin, thiamine, biotin, and Vitamin K. And to make idlis only healthier and highly protein-rich with some of the readily available ingredients in your kitchen, here’s a quick must-try list:

front-view-doctor-holding-torn-paper-with-coronavirus_23-2148450254

Coronavirus Outbreak: Build a better immunity with protein-rich diet

With all the concerns around Novel Corona virus or COVID-19, there’s never been a better need to practice prevention and optimize our immune systems to keep ourselves healthy or at least less at-risk. While we are aware of everything that WHO and CDC has been recommending – from using disinfectants, wearing masks 24/7, washing our hands every 15 minutes, not staying in close proximity to anyone and cancelling travel plans or gatherings in large numbers – not many of us are taking account of the role that a strong immunity plays during such a pandemic.

Happy holi

Your Post-Holi Survival Guide To Get Back On Track And Detoxify Yourself

The fun and cheerful time spent during Holi is undeniable with festive feasts like Thandai, Pakora, Phirni, Bhaang, Gujia, Ghewar, and the never-ending street food. And after spending an entire day in the outdoors under the hot sun playing with colors and water, the after-effects of those on our skin, feet, nails, and hair are not so good!
Here’s a guide to detoxifying yourself post-Holi, that helps you get back on track and keep yourself in good shape:

The power of Protein: Why consuming proteins is crucial

Protein 101
October 21, 2019

The power of Protein: Why consuming proteins is crucial

Of all macronutrients present in our foods (proteins, carbohydrates and fats), proteins are majorly responsible for controlling our hunger and weight. Proteins not just ensures that your body hangs onto the healthy muscle mass and lose fat, it also helps your stomach feel full during the day. That’s one of the main reasons why proteins’ have become the buzzword in the health and fitness sector.

Proteins not just stimulates weight loss, but also plays a significant role in maintaining the health of our enzymes, muscles, tissues and bones. Eating protein rich foods like quinoa, soya chunks, Greek yogurt, lentils etc. is important for our overall health; whether we’re trying to balance our body weight, nourish our skin, balance your muscle health or build our immune system to fight against diseases – protein rich foods is your “master key” to all.

Here are few reasons why this macronutrient “protein” is essential for your body:

1. Increases muscle mass & strength- Proteins are considered as the building blocks of our body and critical for gaining lean body mass, therefore consuming adequate amount of proteins’ essentially help maintain muscle mass and promotes muscle growth. Additionally, the ideal amount of protein intake per person is based on various factors like age, the kind of lifestyle, the main goal for consuming proteins, digestion power and metabolism rate. E.g.: an athlete who leads an active lifestyle should eat high amounts of proteins per meal since, muscle strength and lean body is their priority. Therefore, including protein-rich foods into your diet is an effective way to reduce your appetite and burn more fat.

2. Metabolism booster: Proteins are considered as one of the key nutrients that promotes weight loss, boosts metabolism, and regulates hormones. Consuming protein rich foods reduces hunger and keeps one feeling full for longer hours, thereby reducing appetite and increasing their fat breakdown. Therefore, high protein diets are the best choice, since they lead to reduced hunger and appetite when compared to low protein diets.

3. Promotes hair growth and repair tissue- Eating adequate protein is important for hair growth since hair follicles consist of proteins and nutrition’s. Therefore, lack of proteins in our diet results in hair loss. Further proteins are responsible to build and repair cells, and are used to make enzymes, hormones for our bones, muscles, skin hair and blood. Hence, regular protein intake is essential for wound healing and overall recovery from the regular wear & tear of the body.

4. Age the healthy way- With aging, our body loses muscle mass due to muscle deterioration and lack of appetite. This can lead to severe age-related issues commonly known as sarcopenia, which leads to loss of skeletal muscle mass and strength with aging. Therefore, making a deliberate effort to consume adequate amount of proteins in our everyday meals is the best way to reduce age-related muscle and health problems. Next time you admire someone whose fit, healthy and happy; you know proteins are increasingly present in their life.

As critical as proteins are considered, it is however imperative to know that overconsumption of proteins can be harmful and therefore striking the right balance of consuming just enough proteins into our daily diets is significant. Find out how much proteins should be consumed based on your body type Click Here

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

COVI-min

Don’t Let These 4 Myths About COVID-19 Impede your Well-being

We’re in the second week of India’s 21-day lockdown to fight the global pandemic of Coronavirus or Covid-19. The virus has taken lives of many thousands and affected millions on the planet as reported by WHO, and yet only a few take this pandemic with seriousness. And as we grapple with the virus, there are various rumors spreading, creating distress and fear among the population. It’s important to separate facts from myths and rumors that have surfaced in the past weeks, especially through online media networks.

WhatsApp Image 2020-03-30 at 8.49.05 PM

Happy World Idli Day 2020

On this World Idli Day, we bring you the perfect hacks to make protein-rich versions of India’s most adored comfort food to keep your immune system in top condition. It is true that idlis are one of the most popular and favorite breakfast items for most Indians, but this south-Indian specialty is an abundant source of nutrients like folic acid, niacin, thiamine, biotin, and Vitamin K. And to make idlis only healthier and highly protein-rich with some of the readily available ingredients in your kitchen, here’s a quick must-try list:

front-view-doctor-holding-torn-paper-with-coronavirus_23-2148450254

Coronavirus Outbreak: Build a better immunity with protein-rich diet

With all the concerns around Novel Corona virus or COVID-19, there’s never been a better need to practice prevention and optimize our immune systems to keep ourselves healthy or at least less at-risk. While we are aware of everything that WHO and CDC has been recommending – from using disinfectants, wearing masks 24/7, washing our hands every 15 minutes, not staying in close proximity to anyone and cancelling travel plans or gatherings in large numbers – not many of us are taking account of the role that a strong immunity plays during such a pandemic.

Happy holi

Your Post-Holi Survival Guide To Get Back On Track And Detoxify Yourself

The fun and cheerful time spent during Holi is undeniable with festive feasts like Thandai, Pakora, Phirni, Bhaang, Gujia, Ghewar, and the never-ending street food. And after spending an entire day in the outdoors under the hot sun playing with colors and water, the after-effects of those on our skin, feet, nails, and hair are not so good!
Here’s a guide to detoxifying yourself post-Holi, that helps you get back on track and keep yourself in good shape:

COVI-min

Don’t Let These 4 Myths About COVID-19 Impede your Well-being

We’re in the second week of India’s 21-day lockdown to fight the global pandemic of Coronavirus or Covid-19. The virus has taken lives of many thousands and affected millions on the planet as reported by WHO, and yet only a few take this pandemic with seriousness. And as we grapple with the virus, there are various rumors spreading, creating distress and fear among the population. It’s important to separate facts from myths and rumors that have surfaced in the past weeks, especially through online media networks.

WhatsApp Image 2020-03-30 at 8.49.05 PM

Happy World Idli Day 2020

On this World Idli Day, we bring you the perfect hacks to make protein-rich versions of India’s most adored comfort food to keep your immune system in top condition. It is true that idlis are one of the most popular and favorite breakfast items for most Indians, but this south-Indian specialty is an abundant source of nutrients like folic acid, niacin, thiamine, biotin, and Vitamin K. And to make idlis only healthier and highly protein-rich with some of the readily available ingredients in your kitchen, here’s a quick must-try list:

front-view-doctor-holding-torn-paper-with-coronavirus_23-2148450254

Coronavirus Outbreak: Build a better immunity with protein-rich diet

With all the concerns around Novel Corona virus or COVID-19, there’s never been a better need to practice prevention and optimize our immune systems to keep ourselves healthy or at least less at-risk. While we are aware of everything that WHO and CDC has been recommending – from using disinfectants, wearing masks 24/7, washing our hands every 15 minutes, not staying in close proximity to anyone and cancelling travel plans or gatherings in large numbers – not many of us are taking account of the role that a strong immunity plays during such a pandemic.

Happy holi

Your Post-Holi Survival Guide To Get Back On Track And Detoxify Yourself

The fun and cheerful time spent during Holi is undeniable with festive feasts like Thandai, Pakora, Phirni, Bhaang, Gujia, Ghewar, and the never-ending street food. And after spending an entire day in the outdoors under the hot sun playing with colors and water, the after-effects of those on our skin, feet, nails, and hair are not so good!
Here’s a guide to detoxifying yourself post-Holi, that helps you get back on track and keep yourself in good shape:

How much proteins should you consume per day?

How much proteins should you consume per day?

Protein 101
October 17, 2019

How much proteins should you consume per day?

Wondering if you were successful in consuming the right amount and type of proteins in your healthy diet today? or if you ate healthy all day today? Don’t worry! We got you covered.

It is important to know that the food we eat can broadly be broken down into three ‘macronutrients’ – proteins, carbohydrates and fats. A balanced diet is one that comprises of a mix of these macronutrients along with other micronutrients and vitamins. Our body needs these nutrients and vitamins for energy and to perform other vital functions. However, proteins are considered as the building blocks of our life and are essential for good health.

Proteins are made of 20 different types amino acids, where human body produces 11 of these amino acids and the other 9 “essential amino acids” are attained through protein rich foods, protein supplements, or a combination of these. Given the significant role protein plays in one’s life, a recent study by IMRB highlighted that around 73% of Indian population are protein deficient and about 9 out of 10 Indians are not aware of their ideal protein consumption.

Striking a perfect balance by consuming adequate amount of proteins during each meal is very critical, since over consumption of proteins often leads to increased fats in our body, and other health problems. On the other hand, deficiency of proteins causes swelling in our body, weight gain, loss of muscle mass, hair and nail loss, hence, eating a balanced protein diet is very important.

So how much proteins would you need to strike this balance?

How much proteins should I consume?

In general, the recommended daily amount of protein for an individual is 0.8 grams of protein per kilogram (kg) of the body weight. However, the ideal amount of daily protein intake per person is based on several factors, including age, gender, activity, health, total diet and other variables.

For athletes and bodybuilders who lead an active lifestyle, consuming higher portion of proteins are recommended, since athletes exert more energy than normal people and their bodies need additional nutrients specially proteins to recover from intense physical activities. Ideally, if you are someone who exercises primarily with weights for more than an hour during most days of the week, your recommended daily protein intake (RDI) based on the recent study should be somewhere between to 1.2 to 1.7 grams per kg of body weight each day.

Contrary, for someone who leads a sedentary lifestyle, involving little or no physical activity, consuming high portion of protein, will lead to fat gain and consequently affect the health and wellbeing. Similarly, for someone whose main concern is weight loss, opting for higher protein diet is recommended, since protein is more satisfying than fat or carbs. And consuming protein keeps one feeling fuller for longer time and subsides their sugar cravings.

Among adults who are above the age of 55 years, are recommended to increase their protein intake as well, to prevent them from sarcopenia (reduction in muscle mass), which is often a symptom of protein deficiency and causes significant problems in old age.

Since our bodies consume proteins daily, they need to be restocked every day to maintain a balance and lead a healthy lifestyle. The best way to do so, is by eating right and choose the right type of proteins; by consuming a variety of protein rich foods spread throughout our meals during the day.

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

COVI-min

Don’t Let These 4 Myths About COVID-19 Impede your Well-being

We’re in the second week of India’s 21-day lockdown to fight the global pandemic of Coronavirus or Covid-19. The virus has taken lives of many thousands and affected millions on the planet as reported by WHO, and yet only a few take this pandemic with seriousness. And as we grapple with the virus, there are various rumors spreading, creating distress and fear among the population. It’s important to separate facts from myths and rumors that have surfaced in the past weeks, especially through online media networks.

WhatsApp Image 2020-03-30 at 8.49.05 PM

Happy World Idli Day 2020

On this World Idli Day, we bring you the perfect hacks to make protein-rich versions of India’s most adored comfort food to keep your immune system in top condition. It is true that idlis are one of the most popular and favorite breakfast items for most Indians, but this south-Indian specialty is an abundant source of nutrients like folic acid, niacin, thiamine, biotin, and Vitamin K. And to make idlis only healthier and highly protein-rich with some of the readily available ingredients in your kitchen, here’s a quick must-try list:

front-view-doctor-holding-torn-paper-with-coronavirus_23-2148450254

Coronavirus Outbreak: Build a better immunity with protein-rich diet

With all the concerns around Novel Corona virus or COVID-19, there’s never been a better need to practice prevention and optimize our immune systems to keep ourselves healthy or at least less at-risk. While we are aware of everything that WHO and CDC has been recommending – from using disinfectants, wearing masks 24/7, washing our hands every 15 minutes, not staying in close proximity to anyone and cancelling travel plans or gatherings in large numbers – not many of us are taking account of the role that a strong immunity plays during such a pandemic.

Happy holi

Your Post-Holi Survival Guide To Get Back On Track And Detoxify Yourself

The fun and cheerful time spent during Holi is undeniable with festive feasts like Thandai, Pakora, Phirni, Bhaang, Gujia, Ghewar, and the never-ending street food. And after spending an entire day in the outdoors under the hot sun playing with colors and water, the after-effects of those on our skin, feet, nails, and hair are not so good!
Here’s a guide to detoxifying yourself post-Holi, that helps you get back on track and keep yourself in good shape:

COVI-min

Don’t Let These 4 Myths About COVID-19 Impede your Well-being

We’re in the second week of India’s 21-day lockdown to fight the global pandemic of Coronavirus or Covid-19. The virus has taken lives of many thousands and affected millions on the planet as reported by WHO, and yet only a few take this pandemic with seriousness. And as we grapple with the virus, there are various rumors spreading, creating distress and fear among the population. It’s important to separate facts from myths and rumors that have surfaced in the past weeks, especially through online media networks.

WhatsApp Image 2020-03-30 at 8.49.05 PM

Happy World Idli Day 2020

On this World Idli Day, we bring you the perfect hacks to make protein-rich versions of India’s most adored comfort food to keep your immune system in top condition. It is true that idlis are one of the most popular and favorite breakfast items for most Indians, but this south-Indian specialty is an abundant source of nutrients like folic acid, niacin, thiamine, biotin, and Vitamin K. And to make idlis only healthier and highly protein-rich with some of the readily available ingredients in your kitchen, here’s a quick must-try list:

front-view-doctor-holding-torn-paper-with-coronavirus_23-2148450254

Coronavirus Outbreak: Build a better immunity with protein-rich diet

With all the concerns around Novel Corona virus or COVID-19, there’s never been a better need to practice prevention and optimize our immune systems to keep ourselves healthy or at least less at-risk. While we are aware of everything that WHO and CDC has been recommending – from using disinfectants, wearing masks 24/7, washing our hands every 15 minutes, not staying in close proximity to anyone and cancelling travel plans or gatherings in large numbers – not many of us are taking account of the role that a strong immunity plays during such a pandemic.

Happy holi

Your Post-Holi Survival Guide To Get Back On Track And Detoxify Yourself

The fun and cheerful time spent during Holi is undeniable with festive feasts like Thandai, Pakora, Phirni, Bhaang, Gujia, Ghewar, and the never-ending street food. And after spending an entire day in the outdoors under the hot sun playing with colors and water, the after-effects of those on our skin, feet, nails, and hair are not so good!
Here’s a guide to detoxifying yourself post-Holi, that helps you get back on track and keep yourself in good shape: