Protein Explained: Everyday Foods and Simple Meal Ideas

Protein is one of the main nutrients in food, alongside carbohydrates and fats. Most adults can meet their needs from ordinary meals by including a protein food, such as dal, curd, beans, eggs or paneer, at each meal.

What protein does

Protein is found throughout the body, in muscle, bone, skin and hair. It also makes up the enzymes that drive chemical reactions in the body and the haemoglobin that carries oxygen in the blood.

Proteins are built from more than 20 building blocks called amino acids. Nine of them, known as essential amino acids, cannot be made by the body and must come from food.

How much protein do you need?

Harvard's Nutrition Source cites the US National Academy of Medicine recommendation that adults get at least 0.8 g of protein per kilogram of body weight per day. Here is what that works out to:

This is a minimum, not a target to chase. Needs vary with age, activity level, health conditions and overall diet, and a registered dietitian can help work out what is right for you. Some health conditions change how much protein is advised, so check with your doctor before changing your intake significantly if you have a long-term condition.

Where protein comes from in an Indian diet

Protein is not only in "protein foods". ICMR–National Institute of Nutrition's *My Plate for the Day* shows how a balanced day of about 2,000 kcal adds up:

Together these provide roughly 70 g of protein. Notice that grains and vegetables contribute meaningfully, and that a varied day reaches the minimum without supplements.

Everyday protein foods

• Pulses: moong, toor, masoor and urad dal, chana, rajma, lobia, sprouts
• Dairy: milk, curd, paneer, chaas
• Soya: tofu, soya chunks, soya milk
• Eggs, fish and chicken, if you eat them
• Nuts and seeds: peanuts, almonds, walnuts, sesame, pumpkin and sunflower seeds
• Grains: whole wheat, millets and oats add smaller amounts that build up across the day

Vegetarian and plant protein

Animal foods such as milk, eggs, fish and meat tend to contain all the essential amino acids. Many plant foods lack one or more, but Harvard notes that people who eat few or no animal foods can get everything they need by eating a variety of protein-containing plant foods each day. Familiar combinations such as dal with rice or roti, or chana with whole-wheat bread, make this easy.

The protein "package" matters. Harvard's research summary found the source of protein was more important for long-term health than the total amount. Beans, lentils, nuts, fish and poultry come with fibre or healthier fats; processed meats are best limited.

Simple ways to include protein at every meal

• Breakfast: moong dal chilla, overnight oats made with milk and curd, or eggs with toast.
• Lunch: chickpea and cucumber salad with a roti, or dal with rice and sabzi.
• Dinner: palak dal or vegetable khichdi with curd.
• Snacks: roasted chana chaat, a handful of nuts or a glass of chaas.

Do you need protein supplements?

Most people do not. A varied diet with pulses, dairy or soya, and nuts usually covers needs, and Harvard notes that many people need less protein than they think. If you are considering supplements for a specific reason, such as a medical condition or very high training load, talk to a doctor or registered dietitian first.

To see how protein fits with the rest of your plate, read how to build a balanced everyday plate.