Inflammation. We all have it from time to time. It’s the body’s way of letting us know that all is not as well as we think, and that it’s doing what it needs to protect you. But this isn’t always the case. Sometimes you can have persistent inflammation, even when your body isn’t under attack from an external invader. This is when it becomes a problem, and a number of chronic diseases such as  asthma, arthritis and diabetes have been linked to this type of low level chronic inflammation. The good news, you can protect yourself or fight this type of inflammation with what you put on your plate, rather than at the pharmacy.

What is an anti-inflammatory diet?

An anti-inflammatory diet is one that focuses on fresh fruits and veggies, whole grains and healthy oils. Even better, the foods that help prevent inflammation also benefit you in other ways.

The rules of an anti-inflammatory diet are simple.

  1. Eat more plants. A rainbow of veggies, fruits, whole grains and pulses is ideal.
  2. Get your antioxidants. These are found in leafy vegetables, berries, beets, avocado, lentils, and fortunately for us Indians, ginger and turmeric.
  3. Don’t forget your Omega-3. For us vegans, ground flaxseed, soya, walnuts and pecan are great sources.
  4. Cut the processed stuff. It goes without saying that you want to scale back on foods that often trigger inflammation, such as refined carbs like white bread, prepackaged desserts and candy, deep or repeatedly fried foods, snack foods like potato chips and microwaved popcorn, and sugary beverages.

So what should you be eating then?

Here are 10 great anti-inflammatory foods to add to your diet.

  1. Avocados: Avocados are packed with monounsaturated fats and fibre, and are low on sodium.

(Guacamole, anyone?)

  1. Beets: Beets contain phytochemicals called betalains that fight inflammation. Add them to your salads and juices.
  1. Berries: Strawberries, blueberries, raspberries, blackberries are great sources of antioxidants. They’re also great in a fruit salad, with pancakes, in your morning oats and such.
  1. Broccoli: Broccoli is rich in phytochemicals (which are plant-based antioxidants), as well as a number of other vitamins and minerals. And it’s delicious cooked or raw, making it a versatile addition to your salads, stir fries and more.
  1. Cherries: Cherries are a rich source of antioxidants and vitamin C, which make them a great addition to your diet. Add them to your oatmeal, eat them fresh, make them into a sorbet – get creative.
  1. Dark chocolate: Dark chocolate is believed to be loaded with antioxidants, which are great for your heart health and healthy ageing. It’s recommended that you try chocolate that’s 70% cocoa or more.
  1. Grapes: The benefits of grapes are quite a few, but suffice it to say that they contain two different types of antioxidants that help reduce inflammation. We like our grapes fresh, how about you?
  1. Peppers: Bell peppers (aka green, yellow and red capsicum) and chili peppers are loaded with vitamin C and antioxidants. We like our bell peppers in salads, pastas, and curries.
  1. Tomatoes: The humble tomato is a literal nutritional powerhouse, loaded with all kinds of vitamins and minerals that are essential to good health. And you can add it to just about anything from soups and sandwiches, to chutneys and curries.
  1. Turmeric: A staple in any Indian kitchen, turmeric contains curcumin, a powerful anti-inflammatory compound. Good thing then, that we often use this spice in many of our curries and dishes!
  1. Bonus: extra virgin olive oil: While fats are made out to be the bad guys, you do need certain healthy fats to be healthy. And of these, extra virgin olive oil is one of the healthiest of them all.

A final word

Being mindful about what you put on your plate goes a long way. The choices that we make today impact our tomorrows. And yes, it’s difficult to keep track of everything and make good choices all the time. Here’s the trick: it’s ok to indulge, so long as you’re fairly consistent. You can also look to supplements, as Origin Nutrition’s protein powder, to help you get the nutrients that you need and bolster your  overall health, particularly if you don’t have the time to shop for specific ingredients to prepare your meals.

The vegan diet is often labelled as boring and uninteresting. A common misconception. The real deal? Eating healthy and plant based doesn’t mean the dishes are insipid or that you have to give up on your favourite street eats. In fact, you’ll find that a lot of street food is actually vegan or you can easily make it vegan with simple substitutes. Here are some ideas.

Chaat: Just about everyone’s all time favourite, we love our chaat as much as the next person. Many chaat dishes are already vegan – Pani Puri, Sev Puri, Aloo Tikki, Kachori and the like, so you can enjoy them completely guilt-free. For the ‘dahi’ or yoghurt chaats, sub in vegan / coconut yoghurt that is easily available in most local supermarkets.

Corn on the cob or Bhutta: You don’t have to do a single thing – just find a comfortable seat (preferably on a beach) and dive in.

Vada Pav, Pav Bhaji, Samosa and Chole – We love these snacks on a rainy day, or even after a long stressful workday. And making these vegan-friendly is easy-peasy-lemon-squeezy – opt for a vegan butter or skip the butter altogether. 

Momos / Dumplings: If you haven’t enjoyed a plate of street side veggie momos yet, please put your shoes on right now and go find some! These yummy steamed dumplings, served with spicy and peanut sauce, hits all the right spots on a cool night. Plus, they’re steamed so they’re healthy too. A total win-win. To make it vegan – just make sure there’s no egg in the dough batter.

Pakora, Bajji and Banana Fritters: We love these South Indian favs with a hot cup of chai (made with dairy free milk of course). (Is any rainy day in India complete without some?) No substitutes needed here as these are vegan.  

Idly, Vada, Dosa, Poha:  – Although not exactly street food, we do love our idlis,vadas and dosas wherever we can get them. The good news is that they’re definitely vegan (minus the ghee of course). And served with piping hot veggie filled sambar and coconut chutney, they make for a great anytime meal – it’s no wonder that they are staples in every South Indian home.

Sandwiches and Pizza: No sojourn down your favourite street eats places is complete without a stop for a sandwich (chaat sandwich anyone) or pizza. For the ones with cheese like your favourite sandwiches and pizzas, go with vegan cheese. Trust us, you will not be able to tell the difference!

Of course, it’s always fun to try and recreate your favourite street dishes at home, and to that we say ‘go for it’. Gather your veggies, get your dough or bread, and get down to business. Here’s our little secret to recreating street food at home: add in a bit of our daily vegan protein (unflavoured) to give your fav dishes a little protein boost.  Origin Nutrition is vegan, gluten free, GMO free, sugar free, comes in a wide range of flavours, is packed with all the goodness and is completely guilt-free.

Image showing digestive system & other foods

The immune system is tissue and organ-based multicellular network. A well-balanced diet can help your immune system. You can influence the health of your immune system by eating a balanced and varied diet, exercising regularly, and drinking plenty of water. Consuming the foods listed below will help ensure that you are getting an adequate percentage of your daily value of immune-boosting nutrients.

  1. Vitamin C

VITAMIN C aids the immune system by promoting various cellular tasks that aid in immune function. The best sources of vitamin C are fruits and vegetables. Choose from a wide range of citrus fruits and dark green leafy vegetables. Foods high in VITAMIN C include: 

  1. Vitamin A:

VITAMIN A is necessary for the overall health of cells. Vitamin A is an antioxidant that also helps to regulate the immune system. Choose from a variety of dark green, bright red, and orange fruits and vegetables. Foods high in VITAMIN A include: 

  1. Vitamin D:

VITAMIN D is best known for its role in bone health and aids in immune function. UV sunlight rays can assist the human body in producing vitamin D. The cells in your skin can produce enough vitamin D, but synthesis may be limited depending on where you are in the world, sun exposure, and the level of melanin in your skin. Because vitamin D is found in a few foods, it may be added to milk, yoghurt, juices, bread, and ready-to-eat breakfast cereals. Foods high in VITAMIN D include: 

  1. Vitamin E:

VITAMIN E is the primary antioxidant within cells, with the primary function of providing antioxidant support. Vitamin E can help quench free radicals, which are produced as a byproduct of acute intense exercise. Foods high in VITAMIN E include: 

  1. Zinc:

ZINC is a mineral that aids in immune function. Zinc can be found in a wide range of foods, but it is most abundant in animal-based foods such as meat, fish, poultry, and dairy. Zinc can also be found in legumes, grains, nuts, and seeds. Foods high in ZINC include: 

  1. Protein:

PROTEIN is an energy-producing macronutrient that is involved in thousands of different bodily functions, including immune function. Protein can help the body maintain, build, and repair tissues. Protein can be found in animal foods and varying amounts in plant foods. Include foods such as meat, seafood, nuts, and seeds. Select lean proteins of high quality. Foods high in PROTEIN include: 

The biggest drawback for Vegans and Vegetarians is the lack of options in natural food sources that could give them protein. This is where Origin Nutrition’s vegan-based protein powder can help them. The plant-based food supplement is made out of natural vegan products. 

Conclusion:

A single nutrient cannot power the immune system and necessitates a moderate balance of all nutrients. Antioxidants, for example, complement one another and can work together if they are in sync. A nutrient in excess may interfere with the action of another. A varied diet is required to provide essential nutrients.

Drinking enough water each day is beneficial to your overall health and well-being. An average body human body is composed of approximately 60% of water. Proper hydration can help with a variety of bodily functions. Some of these functions include maintaining a normal body temperature and assisting with digestion. Proper hydration is essential for exercise performance, as even mild dehydration can have an impact. Most healthy adults meet their daily fluid needs by drinking when thirsty and drinking with meals throughout the day. Furthermore, certain foods, such as fruits, vegetables, broths, or soups, have a higher water content, which contributes to your overall fluid intake.

To avoid dehydration, it is critical to understand that our bodies lose water through both normal bodily processes and sweat. Furthermore, active people who live at higher altitudes or in warmer temperatures may experience greater water loss than those who do not live in these conditions.

While there is no set amount of plain water that adults should drink each day, there are general guidelines to follow to ensure that you are getting enough fluid. AI for general, healthy adults are determined by gender and age. Remember that these figures include water consumed through foods and beverages. Food accounts for approximately 20% of total fluid intake. It is generally recommended that an average male must drink at least 15.5 cups of fluid in a day. While for an average female, the recommended minimum consumption stands at 11.5 cups per day.

Checking the colour of your urine is an easy way to assess your fluid status if you’re curious about your fluid intake. If your urine is a pale yellow colour, you are probably well hydrated. If the colour of your urine is dark yellow or amber, it may be a sign that you need to drink more fluids. It should be noted that some medications, foods, and vitamin/mineral supplements will cause your urine to change colour. Consider the following suggestions for staying hydrated:

If you find drinking water in its normal form to be boring, you can add in something that gives it a twist. However, ensure that the extra addition doesn’t outweigh the positive effect of water consumption. Lemon, mint leaves, and plant protein powder are some of the commodities that can be mixed with water and consumed to make it interesting.

Vegan Options from everyday Indian food which you can try at Home!

Going vegan doesn’t mean you have to give up on your favourite Indian dishes. Indian cuisine has quite a few dishes that are vegan and most other vegetarian dishes can easily be adapted. 

Here are a few that you can try at home. 

Dosa & Idli

From the South of India, this Indian delicacy is pretty versatile. You can spice it up with chilli paste, add in a potato masala or just eat it as it is in all its crispy goodness. If you don’t want it fried, try the steamed version – Idli. Always served best with hot sambar and coconut or tomato chutney. 

You can make the batter at home quite easily, but if you don’t have the time, you can pick it up at your local grocery store. And if you want to make your batter a little healthier (and give yourself some variety), you can also add a little ragi or rava to it. 

Dal Fry / Tadka 

A staple in most Indian households, this lentil dish is simple and easy to make and goes really well with steamed rice. Just make sure to leave out the butter or ghee to keep it vegan. 

In fact, substitute the ghee with coconut oil for the Tadka and enjoy this Indian favourite without losing out on any of the flavour.

Khichdi

This one pot meal of rice and lentils is so easy to prepare and is quite healthy. Kichdi is typically porridge-like in consistency and quite often eaten when a person isn’t feeling well or just looking for a nutritious meal. 

Chef’s note – use coconut oil instead of ghee to tadka and skip the optional topping with ghee

Lemon Rice / Jeera Rice / Tamarind Rice

Elevate your rice meals and with flavoured rice rather than white. Lemon, jeera and tamarind rice are household must-haves across Indian homes and pair very well with just about any vegetable (and maybe a dollop of pickle). 

Chole Masala

Chole masala is made from a blend of spices and chickpeas. A favourite from the North of India, Chole masala is often eaten with flatbread (poori or chapati) or rice. 

Other Indian dishes that are naturally vegan include: 

You can also make your favourite Indian dishes vegan with a few simple substitutes. Swap ghee with vegan butter, meat with pulses or soya, cream with cashew or coconut milk, honey with maple syrup or agave, and yoghurt with plant-based yoghurt. 

Today, even protein shakes have vegan options that replace whey with plant based options. Brands like Origin Nutrition are plant-based and come in a wide range of flavours, with no added sugar, no additives and is GMO-free. Origin Nutrition also has some yummy recipes for you to try to make your meals healthier. 

Eating healthy can often get confusing. Are you supposed to count calories? Should you cut down on carbs? Eat only healthy fats? Nutrition and a balanced diet is the key to a healthier life, losing weight and the backbone to getting the most out of your workouts. 

The Rule of Thumb: 

Building a balanced plate can be quite simple – 

½ plate – Fruits & Veggies

¼ plate – Whole Grains

¼ plate – Healthy Protein

To this you can add moderate amounts of healthy plant oils (like olive oil and canola oil) and dairy. Ideally skip or limit your consumption of sugary drinks – coffee, tea, juices. Drink lots of water and of course, stay active and exercise. 

The Deep Dive:

Value quality.. The type of food within a food group also plays an important role in a balanced plate. For instance, most vegetables other than potatoes are a good source of carbohydrates. Choose healthy oils like olive oil instead of sunflower oil.

½ plate – Fruits & Veggies: 

Fruits and veggies should take up half of your plate. Eat the rainbow – aim for a variety of deep coloured fruits and veggies. 

¼ plate – Whole Grains: 

Go for whole grains over anything that has been overly processed and refined grains.. Whole wheat over white paste, brown rice or wild rice over white rice, quinoa and oats. These typically have a lower impact on your blood sugar and insulin. 

¼ plate – Healthy Protein:

These can be meat or vegan options like beans and nuts. You can also get your protein from supplements like protein powder. Origin Nutrition is plant-based and comes packed with all the goodness of clean protein with no added sugar, no additives and is GMO-free. 

Quick Tips to creating your healthy balance plate:

If you’re new to working out, you probably have a lot of questions when it comes to your diet. What to eat? When to eat? How much to eat? It’s no secret that nutrition and exercise go hand in hand. The food you eat is the fuel behind your performance.

First, when to eat?

Make sure you get your nutrition in at least 1 – 3 hours before a workout. While not eating before a workout can tire you out easily, eating right before a workout can lead to tummy troubles. This is because while you exercise, your body and blood is working for your muscles, leaving less for digestion. It is also key to refuel after you finish working out.

Now, what to eat before a workout?

Carbohydrates are the body’s main source of energy. Your ideal pre-workout meal needs to be rich in carbs that are easily digestible, moderate in protein and low in fats.

If you have the time for a meal try

–       Oatmeal with plant-based milk

–       Brown rice with pulses

–        A peanut butter & jelly sandwich with whole wheat or multigrain bread

If you’re running short on time for a sit-down meal or you just need a snack to boost your energy, try

–       Trail Mix

–       Banana

–       Plant-based Yoghurt and Fruit

–       Energy Bar

–       Protein Shake with water or Plant-based milk

After a workout

Refueling after a workout is key for muscle recovery and repair. Carbohydrates and protein are important within 2 hours of your exercise session. If your next meal is more than 2 hours away, consider a snack to re-energise and stave off hunger.  Ideal post-workout foods include:

–       Smoothies

–       Nuts (almonds, cashews and pistachios)

–       Chocolate Milk (Plant-based)

–       Protein Shake or Smoothie

Protein Shakes are a good alternative for a pre or post-workout meal, filled with carefully calculated, clean nutrients. Brands like Origin Nutrition have the added benefit of being vegetarian and vegan.

Finally and most importantly, stay hydrated! Before, during and after working out, drink adequate fluids to prevent dehydration. Water or energy drinks are ideal to replace lost fluids.

Veganism and vegetarianism are becoming increasingly popular dietary choices, which implies that more individuals are concerned about acquiring enough nutrients, such as protein, in their plant-based diet. The good news is that as a vegan, you can easily meet your daily protein requirements. What’s the secret? It’s all about striking the right balance. If you end up becoming a “junk food vegan,” you may experience fatigue and a protein deficiency. A diet consisting solely of frozen vegan waffles and chips will not provide enough protein (or virtually any other nutrient) to meet your body’s energy requirements. 

However, if you eat a plant-based diet and fill your plates with colorful produce, hearty grains, and filling spuds, you should have no trouble meeting your daily protein requirement. This list of ten protein sources will round out your plate and leave your body feeling nourished.

  1. Soy:

Soy protein can be a healthy part of a plant-based diet. Protein-rich foods like tofu, tempeh, edamame, and even soy milk are high in protein. The ubiquitous vegan protein is frequently associated with processed patties or mystery “meat” loafs, but this does not have to be the case. Try making a stir-fry with tempeh or tofu, steaming some edamame for an easy appetizer, or adding soy milk to your morning cereal. Soy isoflavones are heart-healthy and may help reduce muscle damage during exercise, so most experts recommend eating up to two servings of soyfoods per day.

  1. Seitan:

Seitan is a common ingredient in plant-based diets. It is made with vital wheat gluten, the main protein in wheat, which results in a chewy and hearty texture that resembles meat in some dishes. Seitan has 20 grams of protein per 3-ounce serving. You can make your own seitan by purchasing vital wheat gluten, or you can purchase it precooked next to the tofu in the refrigerated section of your local supermarket or natural-foods store.

  1. Seeds:

Seeds aren’t only for birds. Seeds can be a rich source of protein and fiber in a vegan diet, from sesame seeds ground into tahini to flax seeds sprinkled on oatmeal or baked into bread. Plant-based omega-3 fats can also be found in flax, chia, and hemp. Seeds are a particularly good protein source for people who are allergic to nuts. Spread sunflower seed butter on toast, make a salad dressing with tahini, or make chia seed pudding.

  1. Green Veggies:

Green vegetables, which are often overlooked when it comes to protein, provide more than just vitamins and minerals. Protein-rich foods such as spinach, Brussels sprouts, and green peas can help balance out your plate. Greens are also high in antioxidants, high in fiber, and low in calories. Cooked spinach can be added to pasta, green peas can be mixed into a curry, and Brussels sprouts can be roasted for an irresistible crispy side dish.

  1. Whole grains:

Whole grains, which are easy to eat at any time of day, can sneak extra protein into meals despite the fact that we typically think of them as carbohydrate sources. Many varieties are naturally high in protein, and they also provide fiber, vitamins, and minerals. Start your day with a warm bowl of oatmeal, keep lunch fresh with a quinoa salad, and end your evening with wild rice-stuffed peppers for dinner.

  1. Potatoes:

Because of its many unhealthy incarnations, the humble spud isn’t known for being a healthy food, but it’s actually a wholesome addition to your diet. One russet potato has 8 grams of protein, more potassium than a banana, and is high in fiber. Other varieties, such as red or sweet potatoes, do not contain as much protein, but they can still help you meet your daily protein requirements. Try mashed, roasted, baked, or scalloped potatoes of all kinds.

  1. Sprouted Grain Bread:

Sprouted grain bread, also known as Ezekiel bread due to the popular brand name, is a whole-grain baked good with high protein content. One slice contains 4 to 5 grams of protein, depending on the brand, which means that if you make a sandwich, you’re already starting with a whopping 10 grams of protein before you even add the fillings. Toast, breakfast strata, or breadcrumbs are some other ways to use sprouted-grain bread.

  1. Nuts:

No plant-based pantry would be complete without a variety of nuts, which can be eaten as snacks or incorporated into recipes. Despite the small serving sizes, each contains a substantial amount of protein. Packing pre-portioned baggies of almonds for grab-and-go snacks, whisking peanut butter into sauces, and sprinkling walnuts on your next salad are all simple uses.

  1. Legumes:

Legumes are a go-to for vegans looking to increase their protein intake because they are a low-cost base for many plant-based dishes. Beans and lentils, both high in plant protein, are included in the legume category. Lentil varieties can contain up to 18 grams of protein per cup (cooked), whereas beans can contain between 10 and 18 grams per cup, depending on the type. Lentils can be used as a taco filling, in chili, or as a curry base. Beans are extremely versatile; some of our favorite uses include blending them into hummus, forming them into fritters, and using them as baked potato toppers.

  1. Protein powder:

It can be the ideal choice for a vegan who is looking for a quick fix of protein for those who work out and even those who don’t. Best vegan protein powders are completely plant-based and can be a great addition if you are looking to reduce your weight or gain muscle. Origin nutrition is one of the best plant-based protein powders that is available in the market right now. Consumption of vegan protein powder for women has a lot of benefits.

A plant-based diet includes more fruits and vegetables, healthy fats, whole grains, non-dairy milk, nuts, legumes, and seeds. “While a vegan dessert is always plant-based, someone who consumes eggs, dairy, or honey may also use the term ‘plant-based’. In this case, it’s all about what you add to the recipe, not what you take away. Desserts have gotten a makeover in recent years, thanks to registered dietitians and chefs willing to experiment with novel ways to use plant-based ingredients to mimic the tastes and textures of traditional desserts.

It is possible to make a plant-based dessert that does not contain any added sugar. Really. Take a look at this plant-based pudding. It’s only bananas, peanut butter, unsweetened cocoa powder, water, and shredded coconut. (You can have this on the table in five minutes flat, which is ideal for when you want something sweet but don’t have anything ready). Alternatively, you can also use vegan chocolate protein powder instead of cocoa powder. If you eat this for dessert in the evening, you’ll get 5 g of fiber, or 18% of your daily value. Each serving contains one whole banana, and even a small banana contains 3 g of fiber, accounting for approximately 11% of your daily value from that fruit alone! Each serving of the entire recipe contains 220 calories, 5 grams of fat, 42 grams of carbohydrates, and 8 grams of protein.

INGREDIENTS

INSTRUCTIONS

  1. Mash bananas in a mixing bowl with a potato masher.
  2. Stir in the powdered peanut butter and cocoa powder/ Origin Nutrition’s Chocolate flavoured vegan protein powder, followed by the water. If necessary, add more water.
  3. Garnish with shredded coconut.

It only takes a few minutes to make the vegan coconut pudding, which is sweetened with unsweetened cocoa powder/ Origin Nutrition’s Chocolate flavored vegan protein powder and contains no added sugar. The gluten-free chocolate pudding recipe also has a low saturated fat content. It’s also a good source of filling protein, with bananas providing blood-pressure-lowering potassium.

Protein – How much do you need?

You don’t have to be into fitness to know that protein is important for your body. They’re the

building blocks of our system and are used  by our bodies as regulators, helps to build muscle

and bone, as well as produce energy, enzymes and hormones.  

The big question is how much do you need?

According to the Recommended Dietary Allowance (RDA), we need 0.8 gms of protein per

kilogram of body weight. This is the minimum amount required to meet your body’s basic 

needs to keep you from getting sick. This amount also increases depending on your level of 

physical activity, for instance if you are doing intense workouts, your age, and if you’re 

pregnant or breastfeeding.  

Studies recommend:  

●1.0 g of protein per kg of body weight with minimal activity levels 

●1.3 g of protein per kg of body weight with moderate activity levels 

●1.6 g of protein per kg of body weight with intense activity levels 

The Recommended Dietary Allowance for protein is as follows: 

Life Stage & Gender RDA in grams per day 
Infants & Children  
0 – 5 months 9.1 
6 – 12 months 11.0 
1 – 3 years 13.0 
4 – 8 years 19.0 
Males  
9 -13 years 34.0 
14 – 18 years 52.0 
19 -70 years and older 56.0 
Females  
9 -13 years 34.0 
14 – 70 years and older 46.0 
Pregnant or breastfeeding  
Life Stage & Gender RDA in grams per day 
All Ages 71.0 

 So how much protein do you eat?  

The Dietary Guidelines for Americans 2020 – 2025 suggests that in adults over 19 years old, 

10 – 35% of their daily calories needs to be protein while children between 4 – 18 need 10 – 

30% of protein daily.  

Breaking this down, one gram of protein contains approximately 4 calories. So on a 2000 

calorie diet you will need 50 – 150 gms of protein in your diet or 200 – 600 calories.  

Breaking it down further,  

– Figure out how many calories you’re likely to consume in a day. Eg: 2000 calories 

-Choose the percentage of protein in your diet. Eg: 20% 

-Multiply the total calories by the percentage: Eg 20% x 2000 = 400 calories 

-Divide this by 4 to get the total grams Eg: 400 / 4 = 100 gms 

That’s a lot of math, is there an easier way to calculate this??? 

Funny you should ask, of course there is! You can always use an online calculator like this 

one – DRI Calculator  

Here’s also a little cheat sheet to help you figure out the amount of protein in your food. This

is on average, reading the labels is always recommended.  

Food Protein Amount 
Milk (1 cup / 226 gms) 8 gms 
Eggs (1 large / 50 gms) 6 gms 
Meat (1 slice / 56 gms) 14 gms 
Seafood (56 gms) 16 gms 
Bread (1 slice / 64 gms) 8 gms 
Corn (1 cup / 166 gms) 16 gms 
Rice (1 cup / 195 gms) 5 gms 
Dry Bean (1 cup / 92 gms) 16 gms 
Nuts (1 cup / 92 gms) 20 gms 
Fruits / Vegetables (1 cup ) 0 – 1 gm 
Pizza (1 slice / 107 gms) 12 gms 

However, it is also important to keep a check on the type of protein you consume. Too much 

red meat, for instance, can lead to cholesterol, fat, high blood pressure and heart issues. One 

way to make sure you’re getting adequate clean protein, while measuring the quantity 

required is through protein powder.  There are several great sources of protein powder in the 

market, and they come in a range of flavours as well as unflavoured. You can also go with 

brands like Origin Nutrition that have the added benefit of being vegetarian and vegan. 

References:

https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-2015061880

96 

https://www.medicalnewstoday.com/articles/how-much-protein-should-i-eat-a-day#protein-s

ources 

https://www.nal.usda.gov/legacy/fnic/dri-calculator/

https://www.calculator.net/protein-calculator.html

https://pubmed.ncbi.nlm.nih.gov/26797090/

,

There’s fact, and there’s fiction, and there’s certainly plenty of both when it comes to the subject of protein. So we’re here to separate the horse poop from the truth, and give you the whole truth about some of the most common protein questions. 

  1. M: Men need more protein than women. 

T: This one is kinda true. Your weight, age, activity levels and other factors determine how much protein you need. But generally, men tend to need more protein than women. On average, men need about 56gms a day, while women need about 46 grams. 

Want to find out how much protein you should be eating? This handy calculator can help you figure it out. 

  1. M: Animal protein is better than plant protein.

T: It’s true that not all proteins are created equal, but to say animal protein is superior to plant protein would be a falsehood. Proteins from animals, such as eggs, fish and poultry, are considered complete proteins as they contain the nine essential amino acids that your body needs (and doesn’t make). However, plant proteins such as quinoa, chia seeds and soy also have them. Also, you could get all the amino acids from different protein sources – your body will take what it needs. 

  1. M: You need to limit your protein intake if you’re trying to lose weight. 

T: Nope, this one is complete garbage. Au contraire, protein keeps you full and your metabolism going. So when you cut back on the protein, your metabolism takes a hit, which could make it harder to lose weight. Also, the weight you lose could be muscle, not fat, and you could also experience other effects such as fatigue, muscle weakness, edema and a weakened immune system. 

  1. M: Everyone needs the same amount of protein. 

F: Not true at all. As previously stated, the amount of protein you need for the day depends on your age, weight, activity levels and other factors. In an ideal scenario, this is about 56gms a day for men and 46gms a day for women, but the number is different for everyone. So it’s best you calculate out how much protein YOU need. 

  1. You need more protein as you age. 

F: Fact. Muscle loss is a part of aging. You start losing muscle from the age of 40. Also, as you get older, your body becomes less efficient in the way it uses protein. And you could start to feel the effects in your strength and energy levels. So you do need more protein as you get older. 

  1. M: Increasing your protein intake increases your muscle mass. 

F: This isn’t true. Yes, the amino acids in protein help to repair muscle, and are crucial to growing and keeping it healthy. But protein alone is not going to increase your muscle mass – you need to strength train too. 

  1. M: Indian cuisine isn’t rich in protein.

F: Soybeans, chickpeas, peas, lentils, and mixed seeds are staples of most Indian households. These are all great sources of protein.

So there you have it: some of the most common misconceptions about protein and the actual truth. The thing to remember is that you do need a certain amount of protein every day, and your body doesn’t store it so you have to get it from your food. Of course, for those who find sourcing and calculating the protein content in different sources, there are great protein powders, such as Origin Nutrition’s clean and delicious range. And with a little creativity, you can meet your body’s protein needs without breaking a sweat! 

References:

https://www.webmd.com/food-recipes/rm-quiz-protein-myths-facts

https://www.nutritionnews.abbott/healthy-living/diet-wellness/5-protein-myths-debunked-and-what-really-works/

https://www.eatingwell.com/article/7821729/myths-about-protein-fact-or-fiction/

https://www.healthshots.com/healthy-eating/nutrition/5-common-myths-about-protein-you-need-to-stop-believing/

https://health.usnews.com/health-news/blogs/eat-run/articles/2018-02-07/8-protein-myths-too-many-people-still-believe

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How much protein do I need?

Protein is an important part of every cell in our body. You need
protein in your diet to help build and repair tissues.

190 g
Which is equivalent to
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