Protein Week 2021: Include A Source Of Protein In Every Meal

Over time, inadequate intake of protein can lead to lifestyle diseases like central adiposity, diabetes and high triglyceride levels, besides malnutrition.

Proteins are the building blocks of life, every cell in the body needs this macronutrient. It helps build and repair cells and tissues as well as gives your body the strength to fight infections. But protein deficiency continues to be a major health concern in India. According to the latest survey by the Indian Market Research Bureau (IMRB), 73% of urban rich is protein deficient with 93% of them unaware about their daily protein requirements. To raise awareness about the need to incorporate the essential nutrient in our diets, India celebrates 'Protein Week' from 24th July to 30th July every year.

"We as a nation consume excess starch and fat and are grossly inadequate in proteins and there are multiple reasons for this," said leading dietician and nutritionist, Dr. Ritika Samaddar.

With hectic lifestyle, meeting deadlines, erratic work hours, nutrition intake of people have been severely impacted. This is a reason why lifestyle diseases like diabetes, hypertension, etc are on the rise these days, Samaddar pointed out in statement.

There are also many myths around protein consumption. The common perception is that "protein is difficult to digest", leads to weight gain" and "protein is only for body builders". This is not true, according to Samaddar.

"Inadequate intake of protein leads to weakness and fatigue and delay wound healing and over a long period of time can precipitate into lifestyle diseases like central adiposity, diabetes and high triglyceride levels, besides malnutrition," the nutritionist said.

Tips to improve your protein intake

According Samaddar, the RDA for protein for an average Indian adult is 0.8-1.0g per kg body weight, which is around 50-60 g of protein per day for the healthy adult population. She highlighted the need to create awareness on the importance of protein on our health, how much to take and the sources of protein in our diet.

To have adequate protein in one's diet, Samaddar suggests that we should include a source of protein in every meal. "Start your day with a healthy breakfast and include an egg daily or milk. Meals should include some protein food like chicken or lentils. Also snack on protein rich foods like nuts, sprouts or eggs," she stated.

In this Covid-19 pandemic, the nutrient most talked about and of utmost importance is protein. "Protein is required to build the immunity and also fight the disease. Post recovery, increased intake of protein is important to rebuild muscle loss, immunity and energy levels," Samaddar explained.

Good protein sources

Protein is of two types complete and incomplete, which is determined by the composition of amino acids. Complete proteins are found in poultry, egg, milk, fish, etc. Complete protein sources like chicken, turkey, duck and egg are high on quantity and quality and 100% digested.

Eggs and poultry, besides being an excellent source of protein, are also loaded with micronutrients like vitamin A, Vitamin B12, Zinc, Iron, selenium. One egg gives around 7 g of protein, whereas 100g of chicken, duck or turkey is around 20-21g.=

"The focus should be not just on the quantity but also the quality of protein one takes. Eating high quality protein like egg and poultry increases metabolism, improves satiety and keeps energy levels high," she noted.

Hence, Samaddar recommends including chicken, turkey, duck, eggs in our diet to boost immunity, stay healthy and ward off diseases.

Unfortunately, despite the urban populace eating the poultry products as a source of animal protein, India's consumption of poultry meat products remains one of the lowest in the world at less than 4 kg per capita, for poultry while other developed countries have a per capita consumption of as much as 40 kgs.