3 Dairy Recipes To Increase Protein In Your Fare
Updated : October 13, 2021 11:10 IST
How to add more protein to your diet? Check out these substitute methods to boost protein consumption.
Tips to increase protein in your diet: Proteins are a great source to get strength and energy. Every individual requires protein intake throughout the day. High protein intake can ensure good health and could help in weight loss and improve muscle growth. There are various options available to fulfil your protein intake during the day. You do not have to always rely on chicken or meat. All you need is to be creative and incorporate different options into your diet to benefit. For example, while there are whole grains, nuts and seeds to enhance meals and give all the nutrients needed, adding dairy to the diet daily will be highly beneficial. Dr Dharini Krishnan (Consultant Dietitian, in association with Godrej Jersey) shares some ways in which including dairy will add your protein intake:
Who says cheese is unhealthy? Pick the right cheese and enhance the protein in the diet. Gain the benefits of eating full-fat cheese by eating some cottage cheese (paneer) in different ways. You can include in your breakfast, salads or whole meals. It is flavourful and packed with protein. A half-cup of cottage cheese has 12 grams of protein and adequate amounts of vitamin B6, choline, zinc, and copper. Ideally, eating around 100 grams of paneer and an active lifestyle can build a sound immune system, normalise functions of the digestive system, prevent diseases, build strong bones, and help in weight loss.
If you’re late to work and have no time to make breakfast or wish to snack on something healthy, yoghurt is one of the best solutions. Having a bowl of yoghurt at any hour of the day is beneficial. Being a rich source of protein, it contains almost 9 grams of protein in one serving. To get the added benefits in your meal, add some chia seeds, fruits and honey. This will be filling, delicious and full of nutrients. The best way to eat yoghurt to benefit is Greek yoghurt. It also helps in weight management and reduces the risk of heart diseases as it contains B vitamins, particularly vitamin B12 and riboflavin.
Milk is the best source of protein. Milk contains calcium, vitamin A, D, B12, phosphorus, potassium, zinc, magnesium, choline and selenium. Drinking a glass of milk daily gives high-quality proteins and energy. One glass of milk contains 8 grams of protein. Besides, you can include dairy in various forms like buttermilk, less sugared flavoured milk, shakes and smoothies to add more protein to your diet.
Getting enough protein in all the meals throughout the day is necessary. Follow the easy tips to notice the gradual change that will give various health benefits in the long run. The metabolism will increase with weight loss and muscle gain, leading to a more robust and healthier you.