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We all know that proteins are very important to build our body and give the necessary strength to our muscles. However, what most of us don’t know is that proteins help to keep us energized throughout the day and also helps a great deal in improving our mental and cognitive health. In spite of being loaded with so many benefits, not many people consume proteins the right way. Though proteins are found in plenty in items such as supplements, meat and steaks, that’s not the quality of protein that you should be eating on an everyday basis to enjoy the benefits.
It is very important to eat healthy proteins and include it in the right quantities as part of your regular meal so that you can witness overall improvement in your physical and mental health.
Proteins, regardless of their source, provide a lot of amino acids that form for your growth and energy. It is very important to consume a balanced amount of animal and plant-based proteins daily to get all the nutrients that you require. Meat, poultry, fishes, dairy and eggs are great sources of animal-based proteins whereas vegetables, beans, legumes and nuts are excellent sources of plant-based proteins.
Having said this, we would like to insist that you should eat these foods only in their natural forms, to get the maximum benefit of proteins. Processed meats and canned vegetables may also contain proteins, but they are not healthy sources of protein because they contain a lot of refined sugars, salt, and preservatives. In the long run, these can cause a lot of health issues in you.
Recommended level of healthy proteins per day
There is no hard and fast rule about the quantity of healthy proteins you should consume in a day. It all depends on your weight. According to experts, you should consume around 0.8grams of protein per kg of your weight. People above 60 can consume around 1 or 1.5 grams of protein per kg of your body weight.
In terms of ounces, men and women should consume around 6 and 5 ounces of healthy proteins every day respectively. Kids aged between 2 and 3 years can consume 2 ounces whereas kids aged between 4 and 8 years can consume around 4 ounces of healthy proteins every day. Boys and girls aged between 9 and 18 years should consume 5 ounces of proteins per day. In the prime teenage phase of 14 to 18 years, kids need around 6.5 ounces of proteins per day, because this is the stage when their growth is in its prime stage.
Some healthy proteins that you should make a habit of eating regularly
This is one of the best choices for healthy proteins for vegetarians. All types of beans and peas are loaded with proteins and fiber. These can also be cooked in different ways; therefore, you don’t have to worry about your diet getting mundane.
Though poultry is a good source of protein, it is highly recommended that you stay away from chicken as much as you can, because these days most of the stores sell genetically modified varieties.
Fish is considered to be one of the best sources of healthy protein because they are low on calories as well. You may try to include fishes like sardines, salmon, trout and herring at least twice a week in your daily diet as they are loaded with essential amino acids in the form of Omega 3 fatty acids.
Nuts like almonds and walnuts are great sources of proteins and fiber. You can eat them whole or in the powdered form. They add the much-needed crunchiness to your salads and soups, thereby not only adding taste but also nutrients in your meal.
5, Dairy products
When you choose dairy products, you have to exercise a lot of caution. Choose only skimmed milk or Greek yogurt or fresh cheese for getting your dose of proteins. Processed cheese, full-fat milk and other forms of flavored yogurt may contain preservatives and added sugars in them, which you have to stay away from.
6, Soy products
If you aren’t allergic to soy, you could include soy products such as tofu in your regular diet. These are low in fat and high in protein content. Therefore, they play a good role in helping you keep energized as well as healthy throughout the day.
Why should you include these sources of protein in your regular diet?
Have you ever wondered as to why there has been a lot of emphasis on proteins and why you need to consume in the right quantities every day? It is because of the following reasons:
Tips for including healthy proteins in your daily diet
Making small changes in your eating style can help you improve your protein intake, without you having to try too much.
As you can see above, healthy proteins are a must in your daily diet, regardless of your age and gender. It may seem tough initially to monitor your daily protein intake levels and watch your portion controls; however, with time, you will master the art of mixing up your meals with the right balance of animal and plant-based proteins. When you start consuming the correct quantity of proteins on a regular basis, you will definitely see a visible improvement in your holistic health.