Dr Geeta Dharmatti, a Pune-based nationally acclaimed nutritionist says: "You need protein for your muscles, bones, and the rest of your body. Exactly how much you need changes with age. If you're watching your weight, try including protein with every meal. It will help you feel full longer.
"Spreading protein evenly across your meals is also good for your muscles, which is especially important as you get older and start to lose muscle mass. Along with the quantity of the protein, it is also very important to choose right quality of protein. Quality of proteins refers to the amount of amino acids provided by that protein. Poultry and egg proteins are easy to digest, cheaper and easily accessible and hence contribute more in providing the required amino acids to the body. For this reason, they are also referred to as complete dietary protein,'
Dr Geeta," added.
The human brain needs certain essential nutrients to perform at an optimum level. By eating a healthy, balanced diet rich in chicken, eggs, fruits, vegetables, dairy products, fish and carbohydrates, you can maintain healthy brain function without having to buy expensive dietary supplements.
Eggs are a phenomenally inexpensive and incredible source of high-quality nutrients in India. They provide a tremendous amount of choline* which can improve your memory and cognitive response. Studies have linked dietary intake of choline with higher IQ results. Additionally, the omega-3 fatty acids and nutrients like folate, pantothenic acid and zinc are also important for your brain function. Eating the yolk can reduce your stress level and prevent neurological disorders like depression, Alzheimer’s and Parkinson’s diseases.
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"Apart from protein, you might also want to think about what else you're getting from protein-rich foods. For instance, to limit saturated fat, you'd want to choose lean chicken meat over fattier cuts. And to cut back on sodium, skip the processed meats like hot dogs and sausage. If you're trying to get more omega-3s, you might choose fish or eggs enriched with omega-3s. If you need to get more fibre look to beans, vegetables, nuts and pulses,"
Dr Geeta said.
"Consumption of adequate protein ensures strong immune defence, efficient signalling of nerves and impulses, healthy hair and maintenance of fluid balance in the body. Protein can also turn into an energy provider when required by the body. Insufficiency of protein in the body affects all organs and overall growth and development. It is always advisable to choose a balanced diet with adequate amount of proteins along with other nutrients to ensure a healthy body and revitalised mind," she added.
About Dr Geeta Dharmatti:
Dr. Geeta Dharmatti has spent more than two decades in the field of nutrition, Dr. Geeta has a doctorate in Food Science and Nutrition (FSN) Gold medalist in Masters - FSN and presently President of Indian Dietetic Association, Pune Chapter (2010-2014). She has published many articles and papers in national as well as international journals, newspapers as well as researches and presented papers in reputed conferences and seminars. Dr Geeta is a regular guest speaker in colleges and academic organizations. In addition, Dr Geeta is member of several prestigious organizations including Indian Dietetic Association (IDA) Pune chapter; Nutrition Society of India (NSI) Hyderabad and Indian Society of Parenteral and Enteral Nutrition (ISPEN) Pune chapter.
