Tag: Tips and tricks

Tips And Tricks: How To Eat Healthy And Ensure Sufficient Protein Intake

India Protein Paradox, India Protein Score, Protein 101
October 9, 2020

Right To Protein Team

Tips And Tricks: How To Eat Healthy And Ensure Sufficient Protein Intake

With work from home (WFH), our routines have changed quite a lot over the last seven months. As we juggle work assignments, lack of house-help with chores, and other responsibilities in the same space, we barely have any extra time in hand to pre-plan our meals. As we all know junk and un-healthy eating is the main culprit behind a plethora of diseases and concerns. Hence, with little effort and mindful eating, you can ensure you are eating an adequate amount of healthy food, especially protein that is the building blocks of our life. They fuel our bodies, repair tissues, boost metabolism, fight infections, and keep our immune system strong.

*Stock up on eggs at all times
Eggs are easily available, affordable, and are considered one among the healthiest foods that ensured you have consumed a protein-rich diet. Along with high-quality protein, they are packed with vitamins, iron, minerals, and other nutrients such as lutein that help fight diseases. They are also one of the most versatile pantry staples that are easy and quick to cook and versatile in nature. From scrambled egg, Parsi-style akuri and omelet to shakshuka and egg curry, there’s lots you can rustle up within minutes.

*Soak pulses overnight
Wondering what to cook the next day just before going to bed? All you need to do is pick a pulse of your choice and soak it overnight. From rajma, chickpeas, Soy to moong beans, and black beans all are great sources of protein. Moong, for instance; contains 24 gm protein, while rajma is packed with 22.9 gm protein (both per 100 gm servings). Soaking them overnight helps break their enzymes, making them easier to cook in less time and leading to better absorption of their nutrients in our body.

*Stock up on healthy snacks
Now that we are at home, most of us have gotten into a habit of taken multiple rounds of the kitchen throughout the day to munch on chips and other comfort foods, only after an hour of having a meal. At such times, it’s best to have healthy snacks around the house. So that whenever boredom or hunger kicks in, we have healthy snacks at our disposal and at close distance. You can stock your pantry with almonds, walnuts, makhana, or make DIY energy balls with oats, dates, and maple syrup as a healthier substitute for sugary desserts. Grabbing a bowl of yogurt, sipping on buttermilk, or fixing sprouts bhel for yourself are also fuss-free ways of snacking healthy.

*Consume dairy every day
In our rush to meet work deadlines, we often forget to have that morning glass of milk or go through the day without consuming the very essential thing- healthy food. Milk and its derivatives such as yogurt, paneer, cheese, and buttermilk are not only a rich source of high-quality protein but also vitamins, calcium, and other minerals that keep our bones strong, improve heart health, aid digestion among other health benefits. So, it’s essential to include some amount of dairy in our diets every day, whether it’s paneer sabzi, a cheesy bake, or simply, raita.

*Eat your dinner early
what you eat is important, but even important is when you eat. Studies have shown that a late dinner can impact metabolism and affect health negatively. Eating early dinner, on the other hand, is better for digestion, getting good sleep, and maintaining heart health.

These tips and tricks are not only easy to remember but also effortless to include in our fast-paced, hectic routines. With these, you will not only help your body meet its protein requirements but also get to your healthy eating on track.

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

Protein Index

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