Importance of well-balanced Diet
For the growth of a healthy body, there is a need for a balanced diet. According to the nutritionists, a healthy diet and a balanced diet are two separate things. Eating a healthy diet doesn’t mean you are eating a well-balanced diet. To keep yourself healthy is not an easy task throughout the entire life. You have to aware of what type of food will play a key role in maintaining your health, how much energy you will get from a particular food and what healthy ingredients are the part of that food?
For a well-balanced diet, The food which we eat must contain all macronutrients like protein, carbohydrates, and fats, and micronutrients like vitamins and minerals. In this article, we will talk about protein, how much protein does a body needs, what are the healthy sources of protein and what kind of protein diet should be the part of your balanced diet?
You should have definitely pondered on protein requirements for the body, especially, If you’re gearing yourself towards a healthy lifestyle, – eating a healthier diet, working out a lot, or if you are a vegetarian. While there is a mathematical formula for figure out how much protein you should be consuming. There are other primary factors that guide you in determining the quantity of protein you should be consuming.
Healthy Protein Diet
All amino acids are the building blocks of protein. Everything from our hair, skin, nails and our internal organs all rely on proteins for growth and reconstruction. Proteins themselves are made of amino acids. There are 20 amino acids that the human body needs for its survival. 12 of these can be produced by our bodies while the remaining 8 – known as essential amino acids, have to come from the food that we eat. It is important to keep in mind that the body needs both types of amino acids to be present in our system to produce the 12, “non-essential” amino acids. What this means for you is that any drastic changes in your diet can seriously, and adversely, impact primordial functions in the body.
The easiest way to get all 20 amino acids is to eat animal products. That means eating fish, chicken, beef, eggs, milk, or cheese. Other types of foods like legumes, grains, fruits, and nuts don’t have all 20 amino acids but if you eat the right combination of these foods, you will be able to get all that you need. That is of particular importance for strict vegetarians or vegans who don’t eat any animal products like eggs.
Following the list below, simply select foods from one or more of the columns to get all the amino acids you get from each meal.
|Lentils||Almonds||Whole grain bread||Broccoli|
How Much Protein Do You Need on a Regular Basis?
Let’s have a look at this mathematical formula that will tell you the exact protein requirements for an individual.
(Weight (in lbs) / 2.2) x (0.8 –> 1.8) = Proteins in grams per day
It is important to pay attention to the last part of the equation, less active or completely sedentary people should consume 0.8 gm per kg of body. The more active you are, the higher the intake of protein would be even up to 2.2 gm of protein per kg of body.
Remember if you eat animal products then you are most likely getting sufficient protein. If you’re a vegetarian, on the other hand, then make sure you combine foods from the various food groups to guarantee that you’re getting all the Protein. Although it is often said that protein is necessary to build muscle unless you’re a professional bodybuilder, you don’t need to worry about increasing your protein intake. When you exercise a few times a week, your body can build the muscle with regular consumption of protein diets.