Protein remains a significant part of the balanced diet which also comprises of carbohydrates, fats, vitamins and minerals, and water. Including a diverse range of protein-rich foods in meals can assist individuals with inactive lifestyles in fulfilling their nutritional requirements while promoting muscle well-being.
Importance of Protein
Protein is crucial for various bodily functions like muscle recovery, hormone synthesis, and immune support. Adequate intake is vital for energy, growth, and tissue repair. However, excessive consumption can lead to digestive issues and strain on the kidneys, especially for those with kidney problems.
It’s important to follow dietary protein guidelines, distribute intake evenly throughout the day, and maintain a balanced diet, as emphasized by Dr. Shailesh Gondane from Ruby Hall Clinic, Pune. This is particularly important in sedentary lifestyles to ensure overall health and well-being, regardless of activity levels.
Components of Protein
Amino acids are the fundamental components that make up proteins. Your body utilizes these amino acids to construct and mend muscles and bones, create hormones and enzymes, and they can also serve as a source of energy.
Among the amino acids, there are 11 termed non-essential as your body can synthesize them. However, there are 9 essential amino acids that your body cannot produce and must be obtained from your diet to maintain proper bodily functions.
TOP 10 food items to focus on for a sedentary lifestyle:
1. Chicken without skin and bones: Lean and versatile, chicken is a popular protein choice known for its high-quality protein and relatively low fat content, making it ideal for calorie-conscious individuals.
2. Seafood: Fish not only offers abundant protein but also essential omega-3 fatty acids crucial for heart and brain health. Opt for varieties like salmon, tuna, or mackerel to increase protein intake while benefiting from healthy fats.
3. Eggs: Considered a nutritional powerhouse, eggs are a complete protein source containing all essential amino acids. They are convenient and budget-friendly, making them an easy way to add protein to meals.
4. Cheese: When consumed in moderation, cheese can enhance the flavor of dishes. It is low in fat and high in protein, making it a satisfying and nutritious option for individuals with sedentary lifestyles aiming to meet their protein requirements.
5. Lentils: Rich in plant-based protein, fibre, and various nutrients, lentils are a great choice for vegetarians or vegans. Incorporate lentils into soups, salads, or stews for a filling and protein-rich meal.
6. Legumes: Black beans, kidney beans, chickpeas, and pinto beans are excellent sources of protein, fibre, and complex carbohydrates. They support digestion and provide sustained energy, making them suitable for sedentary lifestyles.
7. Tofu: A complete protein derived from soybeans, tofu is commonly used in vegetarian and vegan diets. Its versatility allows for various cooking methods, such as stir-fries, salads, or sandwiches.
8. Nuts and Seeds: Almonds, peanuts, walnuts, chia seeds, and hemp seeds are nutrient-dense options rich in protein and healthy fats. Snack on them or add them to yogurt or oatmeal for an extra protein boost.
9. Greek Yogurt: Creamy and nutritious, Greek yogurt is packed with protein, calcium, and probiotics. Opt for plain, unsweetened varieties to avoid added sugars and enjoy it as a snack or in smoothies and dips.
10. Quinoa: As a complete protein source containing all essential amino acids, quinoa is an excellent grain option for those seeking plant-based protein. Use it as a base for salads, stir-fries, or as a substitute for rice or pasta.
Consumption of Protein
The Weekly reports that, Shobha Suri from the Observer Research Foundation points out that proteins are not only deficient but also overlooked in the Indian diet. India’s protein intake falls significantly below the recommended 48 grams per day as advised by the Indian Council of Medical Research.
The suggested dietary protein allowance for an average Indian adult ranges from 0.8 to 1 gram per kilogram of body weight. However, the actual average intake stands at around 0.6 grams per kilogram of body weight. Globally, there is a rising trend in protein consumption, averaging at 68 grams per person per day, whereas India has the lowest average protein intake at 47 grams per person per day.
Conclusion
Dr. Gondane emphasizes that protein intake’s impact on kidney function can vary based on individual factors like age, hydration, diet, and health conditions. Personalized recommendations are crucial, considering factors such as activity level and genetic predisposition. While sedentary individuals should be cautious of excess protein, active individuals may need higher intake for muscle health. Everyone should maintain balanced diets, stay hydrated, and seek personalized nutrition advice from healthcare professionals, particularly regarding kidney health concerns.