Eating Healthy

Are You Taking Enough Proteins?


From the tip of your nail to the roots of your hair you are loaded up with proteins. Unbelievable right? Proteins are the major functional and structural component of your body. Think of it as a series of bricks that has been connected via cement. These are actually large chains of amino acids. Amino acids make up proteins but cannot be stored in the body like fats. So they have to be included in our nutrition so that a deficiency of protein does not occur. The current recommended daily intake (RDI) of protein is 46 grams for women aged 19-70 and 56 grams for men aged 19-70.

Overall, the various major classes of foods that are present in the food pyramid are:

  • Meat, Chicken, Fish, Seafood and Eggs

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  • Pulses and Nuts

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  • Some Vegetable and Fruits

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Proteins in Pakistan food items:

Pakistani food is based on huge portions of meat, poultry and seafood. So, quite sufficient amount of proteins is taken in the diet itself. But for the individuals who are allergic to these items or are on a Vegan diet, usually lack the required amount of protein. With careful monitoring and strategic diet plan formulation, this deficiency can be overcome in Pakistan. On the other hand, the increasing prices of mutton and beef has also limited the amount of average meat meals are middling family has.  It is extremely important that these families add complementary vegetarian dishes that are high in proteins.

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Below are the suggestions and food ideas that are rich in protein but do not contain meat products. These items have been extracted particularly for Pakistani diet as these are easily available in Pakistan.

  1. Beetroot
  2. Broccoli
  3. Cabbage
  4. Carrots
  5. Cauliflower
  6. Corn
  7. Cucumber
  8. Eggplant
  9. Green Pepper
  10. Mushroom
  11. Okra
  12. Onions
  13. Cheese
  14. Peanuts
  15. Banana
  16. Papaya
  17. Kiwi
  18. Cherries
  19. Apricots
  20. Peas
  21. Potatoes
  22. Pumpkin
  23. Spinach
  24. Turnip

The choice of source of proteins is significant and in the same way moderation in the intake is also very important. Even if a person is on a strict diet, incorporation of light snacks such as peanuts in the diet will add up to the daily recommended dosage.


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