Tag: International yoga day

Nutrition Month: Where Is Protein In A Typical Indian Diet?

India Protein Paradox, Protein 101
September 8, 2020

Right To Protein Team

Nutrition Month: Where Is Protein In A Typical Indian Diet?

India’s culinary diversity is known the world over – every region, state, community, and religion has its own characteristic modification to the Indian cuisine. Some are branded by their subtle taste of unique spices or grains while others are known for the use of different fruits and vegetables that are specific to a region. When it comes to homemade meals, each household plays favorites. Don’t we love to dig into rajma chawal on a Sunday, and hate it when our moms force us to eat karela (bitter gourd) or lauki (snake gourd)? There’s also the customary practice of eating sweets after a meal, and there are always takers for that!

But as diverse as they may be, there are several commonalities that exist when it comes to the regular Indian diet – a critical one being the lack of protein consumption.

What does India eat?

Dal, roti, rice are common components of the staple Indian meal, believed to be enough to meet daily macronutrient needs. But are they enough to meet daily protein needs? Not really. But, 81% of Indian mothers incorrectly believe so. In fact, dal and pulses, which are perceived as heavy in protein content, provide only one-tenth of the average individual’s protein requirements. The Protein Paradox study also revealed that mothers overestimated the protein content in common food items such as milk, green leafy vegetables, fruits, roti, and curd which are low in their protein content. As a result, dairy and pulses remain the primary sources of protein in majority Indian households, while other foods tend to be ignored.

This misconception, when coupled with an inability to identify the correct functions and sources of protein, leads to households in India holding back protein intake to a pinch with basic staples.

From the animal-based sources, 92% of people consume milk daily and 48% consume egg, while only 34% consume other dairy products (cheese, paneer, butter, buttermilk, curd), only 25% consume seafood and only 24% consume chicken. This is a clear indication that Indian households tend to undervalue the actual sources of protein in both plant-based and animal-based diets.

What can be done to move Indian households towards protein sufficiency?

According to the Recommended Dietary Allowance (RDA) given by the Indian Council of Medical Research (ICMR) for Indians, the average Indian adult needs 0.8g-1gm per kg ideal body weight of protein, although the average dietary intake is only close to 0.6 g per kg ideal body weight.

Unfortunately, low protein consumption dominates parts of rural India. This is attested by The Food and Nutrition Security Analysis undertaken by the Government of India and The World Food Programme, which found out that in rural areas, the average protein consumption is 47.5 grams/day (lower than the ICMR norm of 48g for rural areas) and in urban areas, the average protein consumption is 47 grams/day (lower than the ICMR norm of 50g for urban areas).

These statistics highlight the need to disseminate the right information on proteins and finding appropriate solutions to encourage citizens to fulfill daily protein intake. This also serves as a starting point for the Right To Protein initiative and its overall mission to educate the people of India on the importance of proteins, champion its sufficiency and trigger a long-term behavior change among individuals and communities at all levels – starting this Nutrition Month! 

 

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

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Top 3 High-Protein Rich Recipes For Both Vegetarian And Non-Vegetarian Groups

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

Untitled design
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All You Need To Know About The India Protein Score

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

low-carbohydrate-diet-diagram_1308-47457
,

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

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design
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Why Protein Is Important In A PCOS Diet?

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design

Top 3 High-Protein Rich Recipes For Both Vegetarian And Non-Vegetarian Groups

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

Untitled design
,

All You Need To Know About The India Protein Score

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

low-carbohydrate-diet-diagram_1308-47457
,

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

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design
,

Why Protein Is Important In A PCOS Diet?

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

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

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

Coronavirus, Fitness
June 21, 2020

Right To Protein Team

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

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

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

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

What to Eat after a Yoga session:

  • Include protein-rich foods

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

  • Focus on Fruits

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

  • Hydrate your body

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

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

 

 

Protein-O-Meter

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

Protein Index

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

Protein-O-Meter

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

Protein Index

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

MORE FROM

Untitled design

Top 3 High-Protein Rich Recipes For Both Vegetarian And Non-Vegetarian Groups

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

Untitled design
,

All You Need To Know About The India Protein Score

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

low-carbohydrate-diet-diagram_1308-47457
,

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

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design
,

Why Protein Is Important In A PCOS Diet?

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design

Top 3 High-Protein Rich Recipes For Both Vegetarian And Non-Vegetarian Groups

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

Untitled design
,

All You Need To Know About The India Protein Score

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

low-carbohydrate-diet-diagram_1308-47457
,

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

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design
,

Why Protein Is Important In A PCOS Diet?

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.