We are in an era where we are very conscious about what we do on our plates. Superfoods are working hard to separate the matka coffee every time and then, and the sour sour has replaced polite white bread in many kitchens. But amidst all these changes in our food habits, one thing remains a constant struggle: protein.

We all know that protein is necessary, yet we guess the best way to include it in our diet.

Look around, and you will see protein everywhere – in powder, bar and snacks. It is one of the biggest discussion in health and fitness space.

But like no size-fit-all shoes, then no one is a single protein intake that works for everyone. The needs of a woman with a desk job are completely different from a professional athlete.

Consumption of our protein depends on our body, lifestyle and goals. Therefore, it becomes difficult to manage protein intake at times.

Why is protein so important?

Dr. Yashwant Kumar, the founder and CEO of beneficial nutrition, explains Today India Back to school, we were taught that protein is the creation of life – and fine. Our bodies cannot develop, function without it, or do not fix properly.

Protein supports a wide range of critical processes: it helps muscles grow and recover, especially after exercise; It plays an important role in maintaining healthy skin, nails and hair; And when carbohydrates and fats remain the primary source of energy, protein can also step as an energy provider if needed.

In addition, it produces antibodies that strengthens our immunity and AIDS in the production of hormones and enzymes, which regulates almost every activity in the body.

How much protein you need?

Pavithra N Raj, the lead dietist at Manipal Hospital in Bengaluru, shared that an average Indian adult usually requires about 0.8 to 1 gram per kilogram of protein body weight.

“It also depends on many factors, such as the activity level, health status and stress levels. In some health conditions, it can go from 1.2 to 1.5 grams per kg of body weight,” she says.

Artemis Hospitals, Team lead and clinical nutritionist Anshul Singh at Gurugram, also agree that the amount of protein varies on the basis of a person’s size, level of activity and health, saying that an Indian person needs about 60 grams of protein every day, while an Indian woman needs about 55 grams.

Protein intake for children

For children, protein plays an important role in overall growth and development. It supports physical development and brain development, helps strengthen the immune system, and provides the necessary energy for everyday activities. Adequate protein intake also improves concentration and can promote educational performance.

In addition, Dr. Carthigaselvi A., HOD, Clinical Nutrition and Dietetics Department, Glengles BGS Hospitals, Bengaluru, shared their recommendations for protein intake:

• 1 – 3 years: 0.97 grams per kg body weight
• 4 – 6 years: 0.87 grams
• 7 – 9 years: 0.92 grams
• 10 – 12 years: 0.91 grams (male), 0.90 grams (female)
• 13 – 15 years: 0.89 grams (male), 0.87 grams (female)
• 16 – 18 years: 0.86 grams (male), 0.83 grams (female)

Manage work

Experts suggest that protein intake is about all balance and smart options. Instead of eating too much protein at a time, it is better to spread it in breakfast, lunch, snacks and dinner. Your body digests and uses protein gradually, and any excess is simply stored as energy. This is the reason why inclusion of protein in all your food and snacks helps maintain stable energy levels, muscle strength and overall health.

Variety is only important as volume. It is not enough to trust the same source; Try to include various proteins in your diet.

Meanwhile, healthy snacking plays an important role in meeting your protein needs. Instead of arriving for chips or instant noodles, swap them with protein -rich options such as roasted gram, makhana, nuts or protein bars.

here are some Good protein source To include in your diet:

• Milk and milk products like yogurt and cheese (select low -fat versions)
• Soya foods like soy milk, tofu, soy beans, chunks and rarnas
• Nuts like almonds and walnuts
• Legumes and dal
• Sprouts, green peas, dry peas and lentils
• Egg white, lean meat, chicken and fish

Animal-based proteins such as eggs, chicken and fish are easily absorbed by the body compared to plant-based proteins, although both have benefits.

Pair with other diets required

According to Pavithra N Raj, if you follow the food plate method, aim to fill your plate with vegetables, one-fourth with carbohydrates and the remaining one-fourth with protein.

Meanwhile, Dr. Kumar says that adding a protein with the right nutrient makes it even more powerful. When combined with healthy carbohydrates, protein provides stable energy and supports muscle repair.

Protein pairing with healthy fat can help you stay full for a long time and reduce unnecessary crawings, such as avocado with makhana.

And when the protein is paired with fiber, it not only improves digestion, but also keeps you satisfied for hours like a refreshing sprouts with vegetables.

For this, Dr. Kartigaiselvi A says that it is simple to make a balanced plate. Add a small serving of healthy fat such as avocado, nuts, seeds, or plant oils for the absorption of nutrients and brain health.

She suggests that being hydrated with lots of water, focusing on full foods on processed people, and listening to signs of your body’s hunger and perfection.

For plant-based diets, mix legumes and grains to get full protein, and include about 300 mL of low-fat milk daily, or if you are lactose intolerant, choose soy, ragi and similar foods.

More protein is not always better

Singh says, “Eating too much protein can be bad for you,”

Not only this, but if you eat too much protein without balance, you may be more likely to have nutritional intervals in the long run because you are not eating enough carbs and fat.