Proteins have been a favorite of the potential body builder, it is the most desired nutrition option for the weight loss freak, it’s been a regular on the list of advice given by your doctor, your mother’s favorite health tip has been to have a good intake of proteins, your pediatrician clearly highlights the importance of proteins for your baby’s growth and development, and now with stressful and hectic lifestyle, proteins have been on your mind for an energetic and active health!
Yes, proteins indeed form an indispensible part of a good health and are an important component of every cell in our body. These build and repair our body tissues and help in the making of essential enzymes and hormones. Moreover, proteins are also known as building blocks of bones, muscles, and cartilage, skin, and blood.
Just like fats and carbohydrates, proteins are needed by the body in relatively large amounts. Proteins are made up of 20 different types of amino acids, but the human body can only produce 11 of these. The others have to be absorbed through food. And the best way, is to include it in your meals (breakfast, lunch, dinner and in-between snacks) everyday.
Say Yes to proteins, but not only to proteins!
This articles stresses on the importance of proteins, but not at the cost of other essential nutrients including carbohydrates, fiber, calcium, magnesium, essential fatty acids etc.
Proteins for Breakfast:
As you begin your day, it’s important to have a heavy, nutritious breakfast, so as to have enough energy and stamina to last you through the day. And it is interesting to know the many tasty and tantalizing food options rich in proteins and other essential nutrients are available to kick start your day.
Food options: One bowl of sprouted moong, rotis made up of wheat flour and soya (as soya is a great source of proteins), almonds, walnuts, milk, curd.
This is the right early morning protein punch you need for a great headstart! With a good amount of protein from the richest sources, including grains, milk and nuts, your breakfast could not have got any better! But remember to add soya to the flour you make for parathas and keep away from oodles of butter, else though you may get a good dash of proteins an equally obstinate amount of fat could take months to budge off your belly!
Proteins for Lunch – Healthy Tiffin in office!
Your time in office is spent seated at one place and being glued to the computer. And the only activity seems to be getting up for tea, for short smoke breaks or to attend nature’s calls. Hence, at such times lunch in office must not be so heavy, that you end up storing energy as fats, and must not be so light, as to keep you hungry. Lunch like a prince, and have food high in proteins so as to sustain yourself until end of day.
Food options: Buttermilk, curd, rotis made with wheat and soya, egg sandwiches made in brown bread, vegetable made with panner, pulses of all kinds, beans like rajma, chhole and legumes.
“Buttermilk, soya, rajma, chhole all make for excellent sources of proteins and at least one of many pulses, legumes and beans must be taken in lunch so as to benefit from a high dose of energy” says Krishma Shah, a well known dietician practicing in Mumbai.
Proteins during office breaks
Lunch is over, but you still have a good four to five to go before you call it a day, and to be wide awake, active, and alert during these hours after a nutritious and filling lunch, we suggest you get set with munching some, interesting food options….
Food Options: Popcorn, theplas, groundnuts, sweet corn kernels, dried fruits, paneer cubes sprinkled with chaat masala, egg whites, etc. “Popcorn is a very good source of proteins and can be eaten during breaks” explains Krishma.
Proteins at Dinner:
Dine like a pauper, which means dinners must always be light, because after dinner there is usually a lack of activity, and this makes it difficult for the body to digest the food properly and to burn calories. In turn, it leads to the storage of food as fats and thereby weight gain.
Food options: Kadhi (made from besan and curd), sprout salad, soyabean vegetable, rotis made by mixing wheat flour with soya.
Soyabeans are an excellent source of proteins, and also contain all the essential fatty acids, calcium, magnesium, fiber, folic acid and iron. These are the most perfect protein options for the vegetarian who wishes to keep away from eggs and meat. Besides, high quantity of protein is found in dairy products, including milk, curd, paneer etc. This makes the entire combination, a protein rich and healthy one.
Remember: “Pulses and beans are complex proteins and hence, are very difficult to digest. If you have them in the night, it can lead to bloating and gastro problems. Hence, these must be avoided and dinners must always be light”. Says who?
So, with these ready-to-use food tips that are protein rich, I am sure you have no excuses to make for what?. Get set on a protein rich diet from right now….!!
