Are you eating enough protein?
You’ve heard that consuming ‘adequate’ protein in your diet is essential for your well being and overall health. You’ve also heard that protein helps you keep lean, maintain and even enhance muscle strength and revitalize hair, skin and nails. Because of these reasons, you consciously try to include more and more protein rich foods in your daily diet. But how do you know whether you’re getting adequate protein in your diet and what exactly is the optimal amount of protein for you?
According to the Indian Council of Medical Research (ICMR), for adults the recommended intake of protein has been calculated at 1.0 gram per kilogram of weight per day. This means that a 70 kg person needs on an average 70 grams of protein per day. As a rule of thumb, to fulfill this requirement, you should be including a serving of protein in every meal, along with two protein filled snacks during the day. (This amount of protein is required for an average healthy and active adult. If you’re looking to gain muscle, you would need to increase the quantity of protein according to your goals)
Now, 1 gram of protein per kg of body weight shouldn’t be that difficult, right? With the amount of protein rich food (eggs, milk, chicken, paneer, chickpeas etc) you eat, you would assume that you’re getting enough protein. But have a look at the below infographic to actually get to know the protein content in 1 serving of various foods:
So, remove the guesswork while planning your diet and nutrition and consume an optimal level of protein according to your goals.
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