Protein is one of the most important nutrients that your body needs every day. Proteins help build and repair muscles, keep skin and hair healthy, help the immune system, and aid in many of the important functions in the body. But no matter how crucial protein is to our diet, a majority of people in India are not consuming enough protein.

According to studies, about 73% to 80% of Indians are protein deficient, this includes 91% of vegetarians and 85% of non-vegetarians. And about 10% of Indians reach their daily protein requirement. That is a really big gap, which can lead to fatigue, muscle weakness, a weakened immune system or other health issues.

The good news is that increasing your protein intake doesn’t have to be difficult or expensive, you can easily include more protein into your life every day by doing just a few small things. Here are 5 simple, practical ideas for adding protein to your everyday diet:

1. Add a Protein Based Breakfast
If you currently eat toast or sugary cereals when you wake up, consider replacing these items with some protein foods, like eggs, Greek yogurt, or a protein smoothie. Protein rich foods help you feel fuller longer. And proteins help you regulate your blood sugar for the rest of the day. By starting the day with protein you will get a steady form of energy, and be less hungry throughout the day.

2. Be Creative and Snack on High-Protein Food
If you tend to snack on chips or cookies between meals, consider switching to protein based snacks. Examples of great high-protein snacks include roasted chickpeas, boiled eggs, cottage cheese, or a protein bar. They taste great, hold your hunger at bay, and also help muscle health.

3. Choose Whole Grains instead of Refined Grains
Whole grains like quinoa, brown rice, and oats are more protein dense than refined grains like white rice, and white bread. You can use these whole grains as a base in your lunch or dinner bowls, or stir-fries, or as a side. Whole grains cook quickly, and are better for you overall.

4. Use Protein Supplements for Quick Servings
Protein supplements such as whey, soy, pea, etc., are simple and convenient ways to boost protein content in your meals. Add it to a smoothie, glass of milk, oatmeal, or pancake batter. This is an easy way to consume more protein, and not change your diet completely.

5. Add Beans or Lentils to Your Meals
Chickpeas, lentils, kidney beans, black beans are great sources of plant-based protein. They can be consumed with rice, salads, curries, soups, or used in a wrap. They are also high in fibre, which aid in digestion.

Also Read: Haleem Cravings Post-Ramazan? 7 Hyderabadi Establishments Serving It Year Long

By making these small changes to your meals and snacks, you can improve your protein intake without extra effort. Getting enough protein per day can make a significant impact on your energy levels, your strength, and how you feel overall.

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