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Thought for Food.

Protein is an essential nutrient for the body, they are the building blocks of the muscles and the organs. Proteins are chained polymeric structures made up of amino acids, a molecule of protein is made up of several of these amino acids which are responsible for growth. Proteins are important to our body as it is responsible for the growth of muscles, skin, bones and also help in making enzymes and hormones. A diet rich in protein can help speed up metabolism and assist in fat loss. For our body to function properly we must intake the required amount of protein, around 25-30% of our calories should come from proteins.

In India 40% of people are vegetarian and the food that is being eaten most of the time is healthy, yet it does not provide us with the proper amount of protein that our body requires. For a vegetarian person, an average meal will consist of 1 cup of lentils, 1 cooked vegetables, wheat bread and rice, if we calculate the nutrient output of this meal then we will find that the only source of protein is the lentils and the vegetable rest everything is carbohydrates. The Indian cuisine is more carbohydrate centred rather than being protein centred, Indians focus more on rice and bread than on the other good stuff. According to a report of Hindustan times, 80% of Indian diets are deficient in protein. This deficiency most of the times goes unnoticed as we think more about filling up our stomach rather thinking about what we are putting in our mouths.

According to the dietary reference index (RDI), a person living a sedentary lifestyle should consume at least 0.8 grams per kg of body weight. This means that a person weighing 60 kg has to consume 56 grams of protein to survive. This amount is very low for a healthy person, these low amounts of protein can cause loss of muscle mass, weakening of bones and can also increase appetite, therefore, increasing the caloric intake of a person. Low amount of protein can also be a hindrance to your hormones as without adequate protein your body will not be able to produce required amounts of chemicals.

So, am I telling people to stop being a vegetarian and start eating meat? No, not. It’s their choice, they took the path of being vegetarian because they have certain beliefs and we must respect that. What I am trying to say is that we should change how we eat. As a part of a healthy diet, one must try to consume around 1.5 grams per kg of body weight. This implies that a person of 60 kg should under any circumstances consume about 90 grams of protein every day. This can easily be done by adding an extra cup of lentils and at the same time eliminating rice.  Focussing on foods rich in protein like cottage cheese, soya, milk, almonds, peanuts etc, will help us go a long way. By making these small changes one can enjoy the benefits of improved physical and mental health.

A correct blend of protein, carbohydrates and fats will have a positive impact on our health. Equal importance must be given all the nutrients, as all of them have a specific role in our body and one must try to increase his/her knowledge regarding foods like this help them in making good choices and eating healthy.

                                                               

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