It is known that a healthy and wholesome diet can do wonders to your physical and mental development. Every component of a well-balanced diet, which includes fats, protein, carbohydrate, minerals and roughage are necessary to achieve the goal of being healthy.
We all know that taking out time for gym and morning walk is not that easy in this fast moving life. Our life revolves around home-work-home, and in such conditions having a balanced diet is quite a tough task. Hence, most of us switch to readily available food or junk food.
Protein is the most important component which is responsible for building and repairing tissues. It is an important building block of bones, muscles, cartilage, skin, and blood. Readily available or junk foods have no or less amount of protein in them.
Animal protein fulfils the need for protein in non-vegetarians, while vegetarians have a problem getting rich sources of protein.
Here are some simple steps for vegetarians to increase the protein content in their diet.
Increase the number of lentils in your meal
Other than meat, lentils are considered one of the richest sources of protein. Lentils contain a hefty dose of carbohydrate, iron, potassium, phosphorus, and fibre as well. Having it daily in lunch can do wonders to your body. The best thing about lentils is the variety you get them in. There are just endless options of delicious goodness that keep you healthy and your taste buds happy.
Replace cereal with oatmeal
Many foods that we take in breakfast are low in protein such as toast, bagels and cereals. Oatmeal contains more protein than cereals. Oats provide many benefits to us as it maintains the blood sugar and cholesterol levels, protects against skin irritation and reduces constipation.
Eat protein-rich vegetables and fruits
Fruits and vegetables are a good source of vitamins, minerals, protein and other essential nutrients. Almost all the fruits and veggies are blessed with protein, but there are a few protein-rich fruits and vegetables that can help and maintain the necessity of protein in the body. Vegetables such as broccoli, artichokes, spinach, asparagus, sweet potatoes and Brussels sprouts are sources of protein. While fresh fruit may not be known for protein content, guava, blackberries, cherimoyas, mulberries and bananas all have about 2–4 grams of protein per cup.
Add nuts and seeds in the diet
One of the easiest ways of adding protein to your diet is by consuming nuts and seeds. Nuts are a nutrient-rich, easy way to add plant protein, vitamins and minerals in your diet. Before adding nuts in your diets make sure that they are not roasted or salted. Eating them raw is how you extract the maximum nutrient content from them.