Tag: Healthy lifestyle

Winter Healthcare: 6 Foods To Add To Your Winter Diet For A Healthy 2020

Diets And Recipes, Protein 101
February 1, 2020

Winter Healthcare: 6 Foods To Add To Your Winter Diet For A Healthy 2020

With winters approaching near, our bodies slow down, we feel like curling up in bed and drinking hot chocolate all day.  With cold and windy days, it’s tempting to fill up on unhealthy comfort foods, and while this isn’t a bad idea to do this occasionally, one should consume healthy food that helps the body stay warm and keeps them active throughout the day. The best way to keep fit in winter is to consume protein-rich foods that not only provide the body with the required fuel, but also helps to combat the winter chill in the best possible way.

Here’s a list of some foods that you must include as part of your diet in winter:

  • Fish

 Don’t we all love fish for its delicious taste? It is the best way to pack in protein this winter – fatty fish is the best in this season. You could go for trout, salmon, tuna, mackerel – the variety is endless. Add a portion to your favorite salad or use it as a filling for grilled sandwiches – it tastes amazing! The fish has healthy amino acids that helps repair tissues and keeps one full for longer hours and thereby reduces your appetite. Ensure to add fish in your diet at least two times a week.

  • Nuts and seeds

 Whether summer or winter, nuts and seeds are the best source of protein you can have! It is great when the temperature falls, especially due to its heat-inducing properties. These make for perfect snacking options – that are rich in protein and healthy fats; that is needed by our body as it serves innumerable benefits. Ensure to consume almonds, walnuts, pistachios, flax seeds, sesame seeds, cashews etc. once a day. Add it to your cereal, blend into a smoothie, sprinkle on salads or eat it as a mid-snack between your meals- whatever you prefer the most!

  • Spinach

 How can winter be complete without adding spinach to your diet? This leafy vegetable is a powerhouse of protein and fibre, as well as Vitamin A, C, K, magnesium, iron, and manganese. Spinach is a versatile vegetable that can eaten raw in salads, steamed, blended in a soup or smoothie, and sautéed with other veggies. It is a very versatile ingredient that can be used in many ways to speed up your metabolism!

  • Green peas

 One of the best ways to load up on protein, is adding green peas to your daily diet. Peas are known to be packed with proteins, fibre and carbohydrates. Believe it or not, peas are low-fat and contain zero cholesterol. Add them to curries, sandwiches or salads – the choice is all yours!

You can also find out about other whole foods that are rich in protein, using the Protein Index. The Index has been devised to provide Indians with a list of protein-rich whole food items that could help you plan your grocery list with healthy protein-rich foods.

  • Carrots

A wonder vegetable, carrots are low in calories and high in nutrients. These vegetables are loaded with proteins and beta carotene – a pigment that helps the body produce Vitamin A and is essential for eye health and important for proper growth and development. What’s more, a cup of raw carrot sticks contains only 50 calories!

  • Beetroot

Loaded with fibre, beetroot contains high amount of protein, minerals, vitamins that helps you stay warm and healthy! Some might say that beetroot is high in sugar content but guess what – it is still low in calories and contains low fat.

Bottomline:

This winter take some time to assess your 2020 goals and lifestyle habits. To achieve energy during winters, make sure you stay hydrated, eat protein rich foods in every meal, give yourself time to exercise, and regularly implement a selfcare routine.

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

soybean-dried-soybeans-basket_27634-189

Earn your Right To Protein this Republic Day

Across our country, there are a lot of reservations about eating meat & non-vegetarian food in general. As a result, most of our diets lack sufficient quantity of protein. This Republic Day, let’s try to improve our overall well-being by exerting our Right to Protein and adding the most protein-rich Indian pulse – Soya Bean! The most famous soya bean dish is, ‘Soya Chaap’, which can be easily prepared at home with our easy recipe.

momo

How Chicken Momos can be the Best Snack to Improve Protein Intake?

Considering that momos are part of our weekly diet, We cannot disregard the fact that it is a tasty yet rich source of protein from whole food. It is known that chicken is one of the best protein options, with very little fat and all essential amino acids. So, momos have trickled to my kitchen and I ended up making these beautiful rice chicken momos – rich in protein and perfect to meet your daily protein requirement. Piping hot, stuffed with juicy, meaty filling and served alongside a fiery red chutney, the aroma wafting all around is just irresistible.

Budget

Budget 2020: Driving the Agenda for a Nutrition-rich India

While much has been spoken, discussed and debated on the first Budget of the new decade, one key move announced by Finance Minister Smt. Nirmala Sitharaman has been welcomed by all. With malnutrition being a major public health threat and responsible for 68% of child deaths in the country in the past year, the Rs 35,600 crore allocation to nutrition-related schemes has been appreciated by experts and masses alike.

bumpandbabyy

Importance of Protein In Our Body

In an era where awareness about health, nutrition, and fitness has taken center stage, I am happy to see so many of us break old patterns and take that step towards better living. Diet is a front runner that facilitates the well-being of not just the body but also the mind. It nourishes and replenishes you and plays a vital role in your well-being. At each stage in your life, the nutrition content required by the body varies and as such, diet needs to be modified accordingly. A macronutrient responsible for everything from your toenail to your lock of hair is protein.

soybean-dried-soybeans-basket_27634-189

Earn your Right To Protein this Republic Day

Across our country, there are a lot of reservations about eating meat & non-vegetarian food in general. As a result, most of our diets lack sufficient quantity of protein. This Republic Day, let’s try to improve our overall well-being by exerting our Right to Protein and adding the most protein-rich Indian pulse – Soya Bean! The most famous soya bean dish is, ‘Soya Chaap’, which can be easily prepared at home with our easy recipe.

momo

How Chicken Momos can be the Best Snack to Improve Protein Intake?

Considering that momos are part of our weekly diet, We cannot disregard the fact that it is a tasty yet rich source of protein from whole food. It is known that chicken is one of the best protein options, with very little fat and all essential amino acids. So, momos have trickled to my kitchen and I ended up making these beautiful rice chicken momos – rich in protein and perfect to meet your daily protein requirement. Piping hot, stuffed with juicy, meaty filling and served alongside a fiery red chutney, the aroma wafting all around is just irresistible.

Budget

Budget 2020: Driving the Agenda for a Nutrition-rich India

While much has been spoken, discussed and debated on the first Budget of the new decade, one key move announced by Finance Minister Smt. Nirmala Sitharaman has been welcomed by all. With malnutrition being a major public health threat and responsible for 68% of child deaths in the country in the past year, the Rs 35,600 crore allocation to nutrition-related schemes has been appreciated by experts and masses alike.

bumpandbabyy

Importance of Protein In Our Body

In an era where awareness about health, nutrition, and fitness has taken center stage, I am happy to see so many of us break old patterns and take that step towards better living. Diet is a front runner that facilitates the well-being of not just the body but also the mind. It nourishes and replenishes you and plays a vital role in your well-being. At each stage in your life, the nutrition content required by the body varies and as such, diet needs to be modified accordingly. A macronutrient responsible for everything from your toenail to your lock of hair is protein.

New Year, New Me: Why ‘Protein’ Is A Health Resolution To Keep

Protein 101
January 1, 2020

New Year, New Me: Why ‘Protein’ Is A Health Resolution To Keep

Most of us have indulged in holiday treats and sure does feel like we ate a year’s worth of food in the last two weeks of it. But aren’t we just done with overindulging! A clean slate of a New Year is upon us and that means some form of diet or healthy eating is on the list for 2020 resolutions. In other days, on the New Year’s Day, we’re all are staring at common resolutions – from weight loss to following a healthier diet to eating clean and starting with an exercise routine, and so on.

But almost eight of ten Indians fail to stick to their new year’s resolution of staying fit, soon after the first week of the new year[1]. This is either because resolutions chosen are highly restrictive or unsustainable. To break this cycle, it’s important to make realistic resolutions that not just improve your health but also can be followed easily in our daily lives.

This 2020, let’s make a worthy resolution of always being aware of the importance of protein in our diets and prioritize this macronutrient by filling a quarter of our plate with proteins at every meal, each day of the new year! Whether vegan, vegetarian or non-vegetarian, here’s why protein should be your food resolution for 2020:

  • Helps reduce food cravings and control appetite: When it comes to feeling full, various experts and studies have consistently expressed that eating protein-rich foods during our meals, keeps one feeling full for a longer time and decreases hunger. Consuming protein rich foods such as eggs, lentils, quinoa, chicken, paneer etc. is the simplest way to stay satisfied longer and be less prone to snacking, at all times.
  • Helps build muscle: While, protein is often associated as a food for bodybuilders, gym enthusiast, and athletes, it is a nutrient that each one of us needs in substantiate quantities to maintain muscle mass and promote muscle growth. Moreover, unlike fats and carbohydrates, our body does not store protein, so we need to consume it regularly on everyday basis.
  • Helps with weight loss: Protein-rich foods help reduce cravings and keeps one feeling full for longer hours, thereby reducing the appetite. And this is the main reason how protein helps you lose weight as it makes you eat fewer calories automatically.
  • Helps repair bones and build tissues: Proteins play a primary role in building and repairing cells, including the muscle mass that gets damaged when exercising, or performing heavy activities. Additionally, protein plays an integral role in transporting cells, serving as enzymes to support various functions performed by our body.

In 2020, you cannot go back to health or weight-loss resolutions that remind you why food restriction doesn’t work, long term. Instead think about a food-resolution revolution: 2020 will not be about eating less but eating right, especially, the required amount of protein, every day in every meal!

[1] https://newsable.asianetnews.com/life/no-will-power-82-percent-of-indian-new-year-resolutions-fail-in-january

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

soybean-dried-soybeans-basket_27634-189

Earn your Right To Protein this Republic Day

Across our country, there are a lot of reservations about eating meat & non-vegetarian food in general. As a result, most of our diets lack sufficient quantity of protein. This Republic Day, let’s try to improve our overall well-being by exerting our Right to Protein and adding the most protein-rich Indian pulse – Soya Bean! The most famous soya bean dish is, ‘Soya Chaap’, which can be easily prepared at home with our easy recipe.

momo

How Chicken Momos can be the Best Snack to Improve Protein Intake?

Considering that momos are part of our weekly diet, We cannot disregard the fact that it is a tasty yet rich source of protein from whole food. It is known that chicken is one of the best protein options, with very little fat and all essential amino acids. So, momos have trickled to my kitchen and I ended up making these beautiful rice chicken momos – rich in protein and perfect to meet your daily protein requirement. Piping hot, stuffed with juicy, meaty filling and served alongside a fiery red chutney, the aroma wafting all around is just irresistible.

Budget

Budget 2020: Driving the Agenda for a Nutrition-rich India

While much has been spoken, discussed and debated on the first Budget of the new decade, one key move announced by Finance Minister Smt. Nirmala Sitharaman has been welcomed by all. With malnutrition being a major public health threat and responsible for 68% of child deaths in the country in the past year, the Rs 35,600 crore allocation to nutrition-related schemes has been appreciated by experts and masses alike.

bumpandbabyy

Importance of Protein In Our Body

In an era where awareness about health, nutrition, and fitness has taken center stage, I am happy to see so many of us break old patterns and take that step towards better living. Diet is a front runner that facilitates the well-being of not just the body but also the mind. It nourishes and replenishes you and plays a vital role in your well-being. At each stage in your life, the nutrition content required by the body varies and as such, diet needs to be modified accordingly. A macronutrient responsible for everything from your toenail to your lock of hair is protein.

soybean-dried-soybeans-basket_27634-189

Earn your Right To Protein this Republic Day

Across our country, there are a lot of reservations about eating meat & non-vegetarian food in general. As a result, most of our diets lack sufficient quantity of protein. This Republic Day, let’s try to improve our overall well-being by exerting our Right to Protein and adding the most protein-rich Indian pulse – Soya Bean! The most famous soya bean dish is, ‘Soya Chaap’, which can be easily prepared at home with our easy recipe.

momo

How Chicken Momos can be the Best Snack to Improve Protein Intake?

Considering that momos are part of our weekly diet, We cannot disregard the fact that it is a tasty yet rich source of protein from whole food. It is known that chicken is one of the best protein options, with very little fat and all essential amino acids. So, momos have trickled to my kitchen and I ended up making these beautiful rice chicken momos – rich in protein and perfect to meet your daily protein requirement. Piping hot, stuffed with juicy, meaty filling and served alongside a fiery red chutney, the aroma wafting all around is just irresistible.

Budget

Budget 2020: Driving the Agenda for a Nutrition-rich India

While much has been spoken, discussed and debated on the first Budget of the new decade, one key move announced by Finance Minister Smt. Nirmala Sitharaman has been welcomed by all. With malnutrition being a major public health threat and responsible for 68% of child deaths in the country in the past year, the Rs 35,600 crore allocation to nutrition-related schemes has been appreciated by experts and masses alike.

bumpandbabyy

Importance of Protein In Our Body

In an era where awareness about health, nutrition, and fitness has taken center stage, I am happy to see so many of us break old patterns and take that step towards better living. Diet is a front runner that facilitates the well-being of not just the body but also the mind. It nourishes and replenishes you and plays a vital role in your well-being. At each stage in your life, the nutrition content required by the body varies and as such, diet needs to be modified accordingly. A macronutrient responsible for everything from your toenail to your lock of hair is protein.

The Power Of Adequate Protein For Better Health & Fitness

Expert Opinion
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.

 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

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

soybean-dried-soybeans-basket_27634-189

Earn your Right To Protein this Republic Day

Across our country, there are a lot of reservations about eating meat & non-vegetarian food in general. As a result, most of our diets lack sufficient quantity of protein. This Republic Day, let’s try to improve our overall well-being by exerting our Right to Protein and adding the most protein-rich Indian pulse – Soya Bean! The most famous soya bean dish is, ‘Soya Chaap’, which can be easily prepared at home with our easy recipe.

momo

How Chicken Momos can be the Best Snack to Improve Protein Intake?

Considering that momos are part of our weekly diet, We cannot disregard the fact that it is a tasty yet rich source of protein from whole food. It is known that chicken is one of the best protein options, with very little fat and all essential amino acids. So, momos have trickled to my kitchen and I ended up making these beautiful rice chicken momos – rich in protein and perfect to meet your daily protein requirement. Piping hot, stuffed with juicy, meaty filling and served alongside a fiery red chutney, the aroma wafting all around is just irresistible.

Budget

Budget 2020: Driving the Agenda for a Nutrition-rich India

While much has been spoken, discussed and debated on the first Budget of the new decade, one key move announced by Finance Minister Smt. Nirmala Sitharaman has been welcomed by all. With malnutrition being a major public health threat and responsible for 68% of child deaths in the country in the past year, the Rs 35,600 crore allocation to nutrition-related schemes has been appreciated by experts and masses alike.

bumpandbabyy

Importance of Protein In Our Body

In an era where awareness about health, nutrition, and fitness has taken center stage, I am happy to see so many of us break old patterns and take that step towards better living. Diet is a front runner that facilitates the well-being of not just the body but also the mind. It nourishes and replenishes you and plays a vital role in your well-being. At each stage in your life, the nutrition content required by the body varies and as such, diet needs to be modified accordingly. A macronutrient responsible for everything from your toenail to your lock of hair is protein.

soybean-dried-soybeans-basket_27634-189

Earn your Right To Protein this Republic Day

Across our country, there are a lot of reservations about eating meat & non-vegetarian food in general. As a result, most of our diets lack sufficient quantity of protein. This Republic Day, let’s try to improve our overall well-being by exerting our Right to Protein and adding the most protein-rich Indian pulse – Soya Bean! The most famous soya bean dish is, ‘Soya Chaap’, which can be easily prepared at home with our easy recipe.

momo

How Chicken Momos can be the Best Snack to Improve Protein Intake?

Considering that momos are part of our weekly diet, We cannot disregard the fact that it is a tasty yet rich source of protein from whole food. It is known that chicken is one of the best protein options, with very little fat and all essential amino acids. So, momos have trickled to my kitchen and I ended up making these beautiful rice chicken momos – rich in protein and perfect to meet your daily protein requirement. Piping hot, stuffed with juicy, meaty filling and served alongside a fiery red chutney, the aroma wafting all around is just irresistible.

Budget

Budget 2020: Driving the Agenda for a Nutrition-rich India

While much has been spoken, discussed and debated on the first Budget of the new decade, one key move announced by Finance Minister Smt. Nirmala Sitharaman has been welcomed by all. With malnutrition being a major public health threat and responsible for 68% of child deaths in the country in the past year, the Rs 35,600 crore allocation to nutrition-related schemes has been appreciated by experts and masses alike.

bumpandbabyy

Importance of Protein In Our Body

In an era where awareness about health, nutrition, and fitness has taken center stage, I am happy to see so many of us break old patterns and take that step towards better living. Diet is a front runner that facilitates the well-being of not just the body but also the mind. It nourishes and replenishes you and plays a vital role in your well-being. At each stage in your life, the nutrition content required by the body varies and as such, diet needs to be modified accordingly. A macronutrient responsible for everything from your toenail to your lock of hair is protein.

White Rice Or Quinoa: Nutritionally Which One Leads The Board?

White Rice or Quinoa: Nutritionally Which one leads the board?

Diets And Recipes
December 9, 2019

White Rice or Quinoa: Nutritionally Which one leads the board?

White rice has been one of the most commonly consumed grains over the years while, quinoa has emerged as a healthy alternative and gained attention only in the recent years.

Rice is basically a cereal grain. White rice has the husk, bran, and germ removed, which lowers its nutritional value. Quinoa, on the other hand, is the seed of the goosefoot plant and is high in nutrition. Having said that, quinoa is often referred to as a grain because of its similar nutritional and culinary properties as rice and other grains. In fact, it is a seed not only healthier than rice but also is native to South America which was first grown 5,000 years ago and belongs to same family as spinach and beets.

No wonder why quinoa has become one of the most consumed and sought-after health foods in the world, thanks to its high levels of minerals and fiber, and the fact that it is a complete protein, meaning it contains all the nine essential amino acids required to keep one healthy and nourished.

Though it’s undeniable that white rice has long made a delicious and affordable carbohydrate base for a wide variety of world cuisines, it doesn’t exactly have a stellar nutritional resume. In comparison, quinoa is rich in both fiber and protein, and contains much higher amounts of nutrients while allowing for a similar texture.

Both Rice and quinoa are used in similar ways, have their own nutritional benefits, and can often be used interchangeably in recipes. But when it comes to the healthiest option to turn to, it’s quinoa that takes the cake. Here are the 5 reasons why quinoa is more nutritious than, rice.

 

Quinoa is a complete protein

For such a tiny seed, quinoa has a lot of protein. One cup of cooked has almost 8 grams of protein content. It is one of the very few vegetarian sources of protein that is complete protein. This means it contains all the nine essential amino acids your body needs.

White rice, on the other hand, is an incomplete protein, a comfort food and a single cup of rice contains 2 times lesser amount of protein thank quinoa. And while rice has a place in the healthy diet, it’s definitely high in carbs.

Including protein in your daily diet has proved to have multiple benefits such as building bones, gain muscles, repairing tissue, and reduced food cravings.

Quinoa can keep you fuller for longer –

Quinoa is rich in fiber, one cup of it contains 5 grams of fiber which is significantly higher than rice. Fiber is an important nutrient because it reduces the risk of developing heart diseases and keeps you fuller for longer. It also helps you keeping your digestive system healthy and manages your weight, controls blood circulation, and sugar level.

While, rice has only 0.6 grams of fiber as the husk and bran is removed, it has very low level of which lowers the nutritional value in comparison to quinoa.

Quinoa is rich in magnesium –

Magnesium is important for more than 300 biochemical reactions in the body. It helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heartbeat steady, and helps bones remain strong. It also helps adjust blood glucose levels. It aids in the production of energy and protein.

A cup of quinoa has 118 milligrams (mg) of magnesium, making it one of the best food sources of the mineral. In comparison, white rice has 19 mg which is why, it is suggested to include quinoa in you daily diet over white rice.

Quinoa contains healthy carbs –

Even though, quinoa and rice have similar amounts of carbohydrates – 39 g and 44 g per cup, respectively. The quality of carbs differs. There are two types of carbs available; ‘good’ or ‘bad’, that is related to where each food falls on the glycemic index, which in turn helps you understand the food effects on the blood glucose level.

Therefore, a food which is at the upper end of the GI, such as white rice, raises blood glucose levels higher than a food on the lower end of the GI. Low-GI foods are generally ones that contain protein and fiber, such as quinoa.

Quinoa and Rice both can enhance the nutrient profile of Gluten-Free diets –

Quinoa and rice both are naturally gluten free. But quinoa has an upper hand here, as it is a great source of nutrition for those with celiac diseases or gluten intolerance. Rice, on the other hand, is a bit less nutritionally rich than quinoa.

However, the nutrition content is similar only if cross-contamination doesn’t happen during processing. Also, if you’re trying to cut flour out of your diet, both are great choices to help you stay on track.

While white rice is devoid of nutritional value and will always take the back seat in the health department, both quinoa and brown rice are super nutritious options that are good sources of minerals and fiber, are naturally gluten-free, and aid in essential bodily functions like digestion and blood sugar

All in all, Quinoa tops the list of healthy food alternatives, as it is not a grain, contains no wheat, is high in protein, comparatively low on carb, and comes in handy. It also has a host of other vitamins and minerals to keep you feeling full and light throughout 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

soybean-dried-soybeans-basket_27634-189

Earn your Right To Protein this Republic Day

Across our country, there are a lot of reservations about eating meat & non-vegetarian food in general. As a result, most of our diets lack sufficient quantity of protein. This Republic Day, let’s try to improve our overall well-being by exerting our Right to Protein and adding the most protein-rich Indian pulse – Soya Bean! The most famous soya bean dish is, ‘Soya Chaap’, which can be easily prepared at home with our easy recipe.

momo

How Chicken Momos can be the Best Snack to Improve Protein Intake?

Considering that momos are part of our weekly diet, We cannot disregard the fact that it is a tasty yet rich source of protein from whole food. It is known that chicken is one of the best protein options, with very little fat and all essential amino acids. So, momos have trickled to my kitchen and I ended up making these beautiful rice chicken momos – rich in protein and perfect to meet your daily protein requirement. Piping hot, stuffed with juicy, meaty filling and served alongside a fiery red chutney, the aroma wafting all around is just irresistible.

Budget

Budget 2020: Driving the Agenda for a Nutrition-rich India

While much has been spoken, discussed and debated on the first Budget of the new decade, one key move announced by Finance Minister Smt. Nirmala Sitharaman has been welcomed by all. With malnutrition being a major public health threat and responsible for 68% of child deaths in the country in the past year, the Rs 35,600 crore allocation to nutrition-related schemes has been appreciated by experts and masses alike.

bumpandbabyy

Importance of Protein In Our Body

In an era where awareness about health, nutrition, and fitness has taken center stage, I am happy to see so many of us break old patterns and take that step towards better living. Diet is a front runner that facilitates the well-being of not just the body but also the mind. It nourishes and replenishes you and plays a vital role in your well-being. At each stage in your life, the nutrition content required by the body varies and as such, diet needs to be modified accordingly. A macronutrient responsible for everything from your toenail to your lock of hair is protein.

soybean-dried-soybeans-basket_27634-189

Earn your Right To Protein this Republic Day

Across our country, there are a lot of reservations about eating meat & non-vegetarian food in general. As a result, most of our diets lack sufficient quantity of protein. This Republic Day, let’s try to improve our overall well-being by exerting our Right to Protein and adding the most protein-rich Indian pulse – Soya Bean! The most famous soya bean dish is, ‘Soya Chaap’, which can be easily prepared at home with our easy recipe.

momo

How Chicken Momos can be the Best Snack to Improve Protein Intake?

Considering that momos are part of our weekly diet, We cannot disregard the fact that it is a tasty yet rich source of protein from whole food. It is known that chicken is one of the best protein options, with very little fat and all essential amino acids. So, momos have trickled to my kitchen and I ended up making these beautiful rice chicken momos – rich in protein and perfect to meet your daily protein requirement. Piping hot, stuffed with juicy, meaty filling and served alongside a fiery red chutney, the aroma wafting all around is just irresistible.

Budget

Budget 2020: Driving the Agenda for a Nutrition-rich India

While much has been spoken, discussed and debated on the first Budget of the new decade, one key move announced by Finance Minister Smt. Nirmala Sitharaman has been welcomed by all. With malnutrition being a major public health threat and responsible for 68% of child deaths in the country in the past year, the Rs 35,600 crore allocation to nutrition-related schemes has been appreciated by experts and masses alike.

bumpandbabyy

Importance of Protein In Our Body

In an era where awareness about health, nutrition, and fitness has taken center stage, I am happy to see so many of us break old patterns and take that step towards better living. Diet is a front runner that facilitates the well-being of not just the body but also the mind. It nourishes and replenishes you and plays a vital role in your well-being. At each stage in your life, the nutrition content required by the body varies and as such, diet needs to be modified accordingly. A macronutrient responsible for everything from your toenail to your lock of hair is protein.

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

soybean-dried-soybeans-basket_27634-189

Earn your Right To Protein this Republic Day

Across our country, there are a lot of reservations about eating meat & non-vegetarian food in general. As a result, most of our diets lack sufficient quantity of protein. This Republic Day, let’s try to improve our overall well-being by exerting our Right to Protein and adding the most protein-rich Indian pulse – Soya Bean! The most famous soya bean dish is, ‘Soya Chaap’, which can be easily prepared at home with our easy recipe.

momo

How Chicken Momos can be the Best Snack to Improve Protein Intake?

Considering that momos are part of our weekly diet, We cannot disregard the fact that it is a tasty yet rich source of protein from whole food. It is known that chicken is one of the best protein options, with very little fat and all essential amino acids. So, momos have trickled to my kitchen and I ended up making these beautiful rice chicken momos – rich in protein and perfect to meet your daily protein requirement. Piping hot, stuffed with juicy, meaty filling and served alongside a fiery red chutney, the aroma wafting all around is just irresistible.

Budget

Budget 2020: Driving the Agenda for a Nutrition-rich India

While much has been spoken, discussed and debated on the first Budget of the new decade, one key move announced by Finance Minister Smt. Nirmala Sitharaman has been welcomed by all. With malnutrition being a major public health threat and responsible for 68% of child deaths in the country in the past year, the Rs 35,600 crore allocation to nutrition-related schemes has been appreciated by experts and masses alike.

bumpandbabyy

Importance of Protein In Our Body

In an era where awareness about health, nutrition, and fitness has taken center stage, I am happy to see so many of us break old patterns and take that step towards better living. Diet is a front runner that facilitates the well-being of not just the body but also the mind. It nourishes and replenishes you and plays a vital role in your well-being. At each stage in your life, the nutrition content required by the body varies and as such, diet needs to be modified accordingly. A macronutrient responsible for everything from your toenail to your lock of hair is protein.

soybean-dried-soybeans-basket_27634-189

Earn your Right To Protein this Republic Day

Across our country, there are a lot of reservations about eating meat & non-vegetarian food in general. As a result, most of our diets lack sufficient quantity of protein. This Republic Day, let’s try to improve our overall well-being by exerting our Right to Protein and adding the most protein-rich Indian pulse – Soya Bean! The most famous soya bean dish is, ‘Soya Chaap’, which can be easily prepared at home with our easy recipe.

momo

How Chicken Momos can be the Best Snack to Improve Protein Intake?

Considering that momos are part of our weekly diet, We cannot disregard the fact that it is a tasty yet rich source of protein from whole food. It is known that chicken is one of the best protein options, with very little fat and all essential amino acids. So, momos have trickled to my kitchen and I ended up making these beautiful rice chicken momos – rich in protein and perfect to meet your daily protein requirement. Piping hot, stuffed with juicy, meaty filling and served alongside a fiery red chutney, the aroma wafting all around is just irresistible.

Budget

Budget 2020: Driving the Agenda for a Nutrition-rich India

While much has been spoken, discussed and debated on the first Budget of the new decade, one key move announced by Finance Minister Smt. Nirmala Sitharaman has been welcomed by all. With malnutrition being a major public health threat and responsible for 68% of child deaths in the country in the past year, the Rs 35,600 crore allocation to nutrition-related schemes has been appreciated by experts and masses alike.

bumpandbabyy

Importance of Protein In Our Body

In an era where awareness about health, nutrition, and fitness has taken center stage, I am happy to see so many of us break old patterns and take that step towards better living. Diet is a front runner that facilitates the well-being of not just the body but also the mind. It nourishes and replenishes you and plays a vital role in your well-being. At each stage in your life, the nutrition content required by the body varies and as such, diet needs to be modified accordingly. A macronutrient responsible for everything from your toenail to your lock of hair is protein.

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

soybean-dried-soybeans-basket_27634-189

Earn your Right To Protein this Republic Day

Across our country, there are a lot of reservations about eating meat & non-vegetarian food in general. As a result, most of our diets lack sufficient quantity of protein. This Republic Day, let’s try to improve our overall well-being by exerting our Right to Protein and adding the most protein-rich Indian pulse – Soya Bean! The most famous soya bean dish is, ‘Soya Chaap’, which can be easily prepared at home with our easy recipe.

momo

How Chicken Momos can be the Best Snack to Improve Protein Intake?

Considering that momos are part of our weekly diet, We cannot disregard the fact that it is a tasty yet rich source of protein from whole food. It is known that chicken is one of the best protein options, with very little fat and all essential amino acids. So, momos have trickled to my kitchen and I ended up making these beautiful rice chicken momos – rich in protein and perfect to meet your daily protein requirement. Piping hot, stuffed with juicy, meaty filling and served alongside a fiery red chutney, the aroma wafting all around is just irresistible.

Budget

Budget 2020: Driving the Agenda for a Nutrition-rich India

While much has been spoken, discussed and debated on the first Budget of the new decade, one key move announced by Finance Minister Smt. Nirmala Sitharaman has been welcomed by all. With malnutrition being a major public health threat and responsible for 68% of child deaths in the country in the past year, the Rs 35,600 crore allocation to nutrition-related schemes has been appreciated by experts and masses alike.

bumpandbabyy

Importance of Protein In Our Body

In an era where awareness about health, nutrition, and fitness has taken center stage, I am happy to see so many of us break old patterns and take that step towards better living. Diet is a front runner that facilitates the well-being of not just the body but also the mind. It nourishes and replenishes you and plays a vital role in your well-being. At each stage in your life, the nutrition content required by the body varies and as such, diet needs to be modified accordingly. A macronutrient responsible for everything from your toenail to your lock of hair is protein.

soybean-dried-soybeans-basket_27634-189

Earn your Right To Protein this Republic Day

Across our country, there are a lot of reservations about eating meat & non-vegetarian food in general. As a result, most of our diets lack sufficient quantity of protein. This Republic Day, let’s try to improve our overall well-being by exerting our Right to Protein and adding the most protein-rich Indian pulse – Soya Bean! The most famous soya bean dish is, ‘Soya Chaap’, which can be easily prepared at home with our easy recipe.

momo

How Chicken Momos can be the Best Snack to Improve Protein Intake?

Considering that momos are part of our weekly diet, We cannot disregard the fact that it is a tasty yet rich source of protein from whole food. It is known that chicken is one of the best protein options, with very little fat and all essential amino acids. So, momos have trickled to my kitchen and I ended up making these beautiful rice chicken momos – rich in protein and perfect to meet your daily protein requirement. Piping hot, stuffed with juicy, meaty filling and served alongside a fiery red chutney, the aroma wafting all around is just irresistible.

Budget

Budget 2020: Driving the Agenda for a Nutrition-rich India

While much has been spoken, discussed and debated on the first Budget of the new decade, one key move announced by Finance Minister Smt. Nirmala Sitharaman has been welcomed by all. With malnutrition being a major public health threat and responsible for 68% of child deaths in the country in the past year, the Rs 35,600 crore allocation to nutrition-related schemes has been appreciated by experts and masses alike.

bumpandbabyy

Importance of Protein In Our Body

In an era where awareness about health, nutrition, and fitness has taken center stage, I am happy to see so many of us break old patterns and take that step towards better living. Diet is a front runner that facilitates the well-being of not just the body but also the mind. It nourishes and replenishes you and plays a vital role in your well-being. At each stage in your life, the nutrition content required by the body varies and as such, diet needs to be modified accordingly. A macronutrient responsible for everything from your toenail to your lock of hair is protein.

Best Protein Rich Foods You Should Eat Post Workout

Diets And Recipes
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.

MORE FROM

soybean-dried-soybeans-basket_27634-189

Earn your Right To Protein this Republic Day

Across our country, there are a lot of reservations about eating meat & non-vegetarian food in general. As a result, most of our diets lack sufficient quantity of protein. This Republic Day, let’s try to improve our overall well-being by exerting our Right to Protein and adding the most protein-rich Indian pulse – Soya Bean! The most famous soya bean dish is, ‘Soya Chaap’, which can be easily prepared at home with our easy recipe.

momo

How Chicken Momos can be the Best Snack to Improve Protein Intake?

Considering that momos are part of our weekly diet, We cannot disregard the fact that it is a tasty yet rich source of protein from whole food. It is known that chicken is one of the best protein options, with very little fat and all essential amino acids. So, momos have trickled to my kitchen and I ended up making these beautiful rice chicken momos – rich in protein and perfect to meet your daily protein requirement. Piping hot, stuffed with juicy, meaty filling and served alongside a fiery red chutney, the aroma wafting all around is just irresistible.

Budget

Budget 2020: Driving the Agenda for a Nutrition-rich India

While much has been spoken, discussed and debated on the first Budget of the new decade, one key move announced by Finance Minister Smt. Nirmala Sitharaman has been welcomed by all. With malnutrition being a major public health threat and responsible for 68% of child deaths in the country in the past year, the Rs 35,600 crore allocation to nutrition-related schemes has been appreciated by experts and masses alike.

bumpandbabyy

Importance of Protein In Our Body

In an era where awareness about health, nutrition, and fitness has taken center stage, I am happy to see so many of us break old patterns and take that step towards better living. Diet is a front runner that facilitates the well-being of not just the body but also the mind. It nourishes and replenishes you and plays a vital role in your well-being. At each stage in your life, the nutrition content required by the body varies and as such, diet needs to be modified accordingly. A macronutrient responsible for everything from your toenail to your lock of hair is protein.

soybean-dried-soybeans-basket_27634-189

Earn your Right To Protein this Republic Day

Across our country, there are a lot of reservations about eating meat & non-vegetarian food in general. As a result, most of our diets lack sufficient quantity of protein. This Republic Day, let’s try to improve our overall well-being by exerting our Right to Protein and adding the most protein-rich Indian pulse – Soya Bean! The most famous soya bean dish is, ‘Soya Chaap’, which can be easily prepared at home with our easy recipe.

momo

How Chicken Momos can be the Best Snack to Improve Protein Intake?

Considering that momos are part of our weekly diet, We cannot disregard the fact that it is a tasty yet rich source of protein from whole food. It is known that chicken is one of the best protein options, with very little fat and all essential amino acids. So, momos have trickled to my kitchen and I ended up making these beautiful rice chicken momos – rich in protein and perfect to meet your daily protein requirement. Piping hot, stuffed with juicy, meaty filling and served alongside a fiery red chutney, the aroma wafting all around is just irresistible.

Budget

Budget 2020: Driving the Agenda for a Nutrition-rich India

While much has been spoken, discussed and debated on the first Budget of the new decade, one key move announced by Finance Minister Smt. Nirmala Sitharaman has been welcomed by all. With malnutrition being a major public health threat and responsible for 68% of child deaths in the country in the past year, the Rs 35,600 crore allocation to nutrition-related schemes has been appreciated by experts and masses alike.

bumpandbabyy

Importance of Protein In Our Body

In an era where awareness about health, nutrition, and fitness has taken center stage, I am happy to see so many of us break old patterns and take that step towards better living. Diet is a front runner that facilitates the well-being of not just the body but also the mind. It nourishes and replenishes you and plays a vital role in your well-being. At each stage in your life, the nutrition content required by the body varies and as such, diet needs to be modified accordingly. A macronutrient responsible for everything from your toenail to your lock of hair is protein.

6 Protein-Rich Ancient Indian Grains You Must Not Ignore

Diets And Recipes
October 21, 2019

6 Protein-Rich Ancient Indian Grains You Must Not Ignore

Grains are a part of staple diets of cultures around the world and have made an important contribution to daily nutrient requirements. They are the bedrock of any good diet plan. But, the irony is that health conscious people today fail to recognize the importance of ancient Indian grains and are making a switch to modern grains like oats and quinoa.

The truth is, our very own Indian ancient grains are all unprocessed unlike the modern ones and are full of vitamins, minerals, antioxidants and dietary fibers. This explains the reason why our grandparents were so active and had a good immunity to various diseases.

However, Indians today have started avoiding these local whole grains because of the false suggestions floating out there. It is being suggested by many nutritionists that these grains contain more of carbohydrates & fats which leads to weight gain. In fact, eating unprocessed whole grains does not lead to weight gain, whereas eating those hybrid forms of wheat & various other refined grains does.

So, do not get enamored with these modern grains and forego the Indian whole grains. Let us look at the 5 best nutrients & protein rich grains, which were always there on our grandparent’s plate that helped them stay fit:

Amaranth (Rajgira)

Amaranth or Rajgira is a super-nutritious grain and a major food crop of India. It is a great source of plant protein, which makes it beneficial for vegetarians. The protein content present in 100g of amaranth is 14g, which is higher as compared to other grains. It is also a great source of antioxidants and dietary fiber. The health benefits include strengthening of bones, improving vision, lowering high cholesterol level and managing diabetes mellitus. Furthermore, it is gluten-free, which makes it a perfect grain for individuals with celiac disease.

Buckwheat (Kuttu)

Buckwheat or Kuttu is not a grain, but a flour which is prepared from the leaves and flowers. It is commonly known in India as kuttu ka atta and is mainly consumed during the Navratra’s in various forms such as chapati, fritters etc. The protein content present in 100g of buckwheat is 13.2g and is of very high quality as the amino acid present is well-balanced. It has become very popular as a health food due to its high mineral and antioxidant content. Its benefits may include reduced blood sugar, improved heart health, and is gluten-free and therefore suitable for people with gluten intolerance.

Whole Wheat

Whole wheat is one of the most versatile of all grains, with 30,000 known varieties. It is the most common cereal grain and is staple in Indian diets. It is more affordable and is available all year round and can be consumed in the form of chapatis etc. The unrefined wheat contains complex carbohydrates, dietary fiber and the protein content present in 100g of wheat is 11.8g, which is moderate as compared to others. It helps in controlling obesity, increases energy, prevents type 2 diabetes and prevents gallstone.

Sorghum (Jowar)

In India jowar is famous as gluten-free alternative to wheat and can be eaten in various forms such as chapati, dosa, bhakri, cheela etc. This ancient Indian grain is a member of the millet family and one of the healthiest choices for carbohydrate intake. These are packed with vitamins and minerals, which include B-complex vitamins, copper, calcium, zinc, potassium and phosphorus. The protein content present in 100g of jowar is 10.4g and can be more if consumed in the sprouted form. In case you are diabetic or have an altered lipid profile, including jowar as a part of the daily diet would help in reducing the sugar levels.

Ragi (Nachni)

Ragi, also known as nachni, stands apart from other millets due to its high calcium content. It is one of the super-foods, which is regularly used in the kitchens of South India and is consumed in the form of various food items such as dosa, kanji etc. Not just for adults but for babies too, ragi is an excellent food ingredient. The protein content present in 100g of ragi is 7.3g which is comparatively lower than others but, the high calcium content combined with proteins makes it beneficial for the overall health. Besides this, regular intake of ragi battles anemia, aids weight loss, fights depression and maintains blood pressure within normal range.

The bottom line is, including these ancient Indian grains in your regular diet will have a long-term benefit. No need to avoid the refined grains for the rest of your life – just use them infrequently, once in a fortnight or in a month, cooked healthily and in small quantities, along with other nutritious foods. Try this path and you will see immediate results with ensured long-term benefits.

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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