How to Eat More Protein Every Day: Simple Tips for a Protein-Packed Diet

Why is it important to include protein in your daily diet? It is very important to understand the answer to this question because protein is a very important food for us which gives energy to our body and keeps it healthy. But in today's times people do not pay attention to how much protein they should take every day, especially those who are busy and those who have restrictions on their diet. 

After reading this blog post today you will not have any doubt about how much protein you should take every day. In this blog post we will know what protein is, what its importance, its benefits and how to eat more protein everyday to?, stay healthy.

What is important of protein?

 

Have you ever thought about how cells are made, who gives you the energy to play, run and grow, there is only one answer to all these questions – protein, protein is very essential nutrients for our body. Protein is the building block which builds the cells of our body. Without protein we will not be able to do our work properly. 

 We can consider protein as a small worker which helps in keeping our body strong and healthy. Protein is responsible for making cells and repairing cell, tissue and organs. You must have noticed that when you get cut your finger or get a scraped knee, it's the proteins that come to the rescue and help heal those wounds.

Not only this, protein also helps in other functions of our body.Protein helps in transporting oxygen in our body, fighting diseases and any infection and helps in growing muscles and making you strong.

It works like a strong building block for us.

What are amino acids?

Now one more thing, inside proteins there are some small molecules which are called amino acids.  These amino acids are essential for us because our body cannot produce them on its own.  So we have to get these from outside, otherwise our body will not be able to function properly.

foods that are rich in essential amino acids 

• Meat, poultry, and fish

• Eggs

• Dairy products

• Quinoa

• Soy products (like tofu and tempeh)

Benifits of protein 

Then you must be wondering why protein is important for us?  Let me tell you its benefits:

1.Muscle Building and Repair:

If you want to build or repair your muscles then protein is your biggest support.  It strengthens the muscles and also heals them after regular exercise.

 2.Strong Bones: 

Our bones also become strong with the help of proteins.  If our bones are weak, we can get hurt very quickly.  So proteins are necessary for strong bones.

 3.Wound Healing:

 Whenever you get hurt, then proteins are the helpers who heal the wound.  He also helps in repairing body cells.

 4.Hair and Nails:

Our hair and nails are made from protein. If you want good, thick, black and long hair then you will have to take protein in right quantity every day. Protein makes your hair beautiful and it's essential for them.

 5.Blood Sugar Control:

Proteins are those nutrients that help in controlling blood sugar levels.  They provide steady energy by slowing down the digestion process.  If you are diabetic then proteins become even more important for you.

 6.Weight Loss:

Protein makes us feel full which prevents us from overeating. Apart from this, it boosts metabolism and increases lean muscles.

Where do Proteins Come From? 

Now, you might be wondering, "Where do these amazing proteins come from?" Well, the good news is that you can find them in many different types of foods. Some of the best sources of protein include:

• Meat, poultry, and fish (like chicken, beef, tuna, and salmon)

• Eggs

• Dairy products (like milk, yogurt, and cheese)

• Legumes (beans, lentils, and peanuts)

• Nuts and seeds

• Whole grains (like quinoa, brown rice, and whole wheat bread)

How Much Protein Do You Need?

It is important for you to know how much protein you need to take every day. But the amount of protein depends on your gender, age and your activity level. Generally, an experts suggest that adult needs 10 to 35 percent of protein from daily calories.

For example, if you need 2000 calories every day, then according to that, 50 to 175 grams You will have to take protein, it looks very difficult but it is easy to take it

It has been told here how much amount of protein is there in common foods:

1. 1 cup of cooked lentils: 18 grams of protein
2. 1 large egg: 6 grams of protein
3. 1 cup of cooked quinoa: 8 grams of protein
4. 1 chicken breast: 54 grams of protein
5. 1 cup of Greek yogurt: 23 grams of protein

You must have seen that by including variety of protein in all these food you can eat as much protein as you want,yes you can take it easily. If you exercise or do any other hard work then you need more protein. If you are a vegetarian, you should find plant-based food that gives you more protein

how to eat more protein everyday?

Friends, have you seen how much work proteins do in our daily life?  This is just the beginning.  There are also many more benefits of proteins!

But it is a matter of regret that in today's life we ​​do not get adequate proteins.  The biggest reason is our eating habits - we focus mostly on carbs and fat.

So what should we do about this problem?  Come, let me give you some tips and ideas by which you can include more and more proteins in your daily routine:

Tip 1) Protein in your breakfast

Including protein in breakfast is a very easy way to eat it every day  take adequate proteins.  Because if you take protein in the morning, the body will keep getting protein supply throughout the day.  Let's take some ideas:

• You can eat an omelette or egg bhurji.  You can have vegetables, paneer dal inside.

• You can eat dal paratha, paneer paratha and curd with paratha.

•  If you want, you can eat peanut butter by applying it on toast or parathas, this will give you a lot of protein.

• You can drink lentil or bean soup  be hot and warm.

• You can also make a protein-rich smoothie by adding protein powder, peanut butter, yogurt, almonds and some lentils.

Tip 2) Proteins during snack time

Afternoon snack time is also a chance when you can take protein. And you can experiment a lot in this:

• You can also have some roasted gram peanuts and some dry fruits as this is a good form of protein.

•  You can take trail mix which contains nuts, seeds, dry fruits and spices.

•  You can also eat protein bars which are available in the market. Yogurt, or Greek yogurt is also a good option.

•  You can make and eat peanut butter sandwich.

Tip 3) Make sure to include proteins in lunch/dinner as well

Whenever you have to prepare lunch or dinner, you can include protein in it as well. There are lots of options:

• You can eat lentils, chole, kidney beans, any lentils and beans.

•  You can make paneer sabzi at home. You can make curries with chicken, fish, or eggs.

•  You can add chopped nuts, roasted gram or some other lentils in the salad for protein.

 Tip 4) Protein shakes will also be fine

Sometimes it may happen that taking these proteins in the routine seems a bit difficult. At that time protein shakes can help you a lot:

• You can make a shake by adding whey protein powder to water or milk.

•  If you want flavor in the shake then you can add peanut butter, curd, fruits.

•  These shakes are also rich in protein, so you will get sufficient protein in one go.

Tip 5) Build Meals Around Protein Source

Whenever you make lunch or dinner, first think about what will be the main source of protein. Then see accordingly how much quantity you will need. This way you can ensure that you are getting the required amount of protein in every meal.

 Tip 6) Try New Protein-Rich Recipes

Sometimes we start finding our food a bit boring, especially when we have to eat the same thing repeatedly. To avoid this problem, you can try new protein-rich recipes!

• Paneer stuffed veggies

• Chicken seekh kebabs

• Lentil soup

• Soya chunks curry

There are many more options like this. Search the internet to find new recipes and surprise yourself!

So friend, I heard you tell me how easy it is to include proteins in your diet in comment.