Vitamins and Proteins : How to Get What You Need in Your Diet?

Sehetmand Khana – God has made the body structure such that different minerals, proteins, and vitamins are beneficial for each organ. That is why it is advisable to have a balanced diet for the overall development of the body. According to an old saying, the first of the seven pleasures in the life of a human being is a healthy body. It is also right, if the body is not healthy, then every happiness of life will be seen to be faded. A nutritious diet is necessary to keep the body healthy.

Complete diet for children

– Breast milk is best for newborns in the first six months of life. After this, the mother’s milk must be given along with light food till the age of two years.

– Milk, cheese, curd, and spinach and broccoli should be included in the food of growing children. They contain calcium which is necessary for the development of bones.

– Carbohydrates and fats present in wheat, brown rice, vegetable oil, potatoes, sweet potatoes, and bananas will meet the energy needs of children.

– Foods like eggs, milk, and fish are very important in developing muscle and making antibodies.

– Colorful fruits and vegetables containing vitamins should be included in the diet for the body to function smoothly and increase immunity.

Keep your children healthy by adding this meal in their diet

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Complete diet For adults

– Add fruits, vegetables, pulses, whole grains (unprocessed corn grains, barley-millet, oats, wheat, brown rice) to the diet.

– Eat at least 400 grams of vegetables and fruits a day (in five portions).

-Potato, sweet potato and other starchy roots do not fall under the category of fruits and vegetables.

– Unsaturated fat foods (fish, avocado, grains, sunflower oil, olive oil) are better than foods with saturated fat (meat, butter, palm and coconut oil, cream, cheese).

– Do not consume more than 5 grams of salt in a day. You can take 7-8 teaspoons of sugar in a day. Reduce your intake of cold drinks, chocolate, and other sweets.

Healthy Diet During Pregnancy

Include these nutritious foods in your diet to stay fit:

Energy-rich food (carbohydrate and fat-rich foods)

All types of cereals, barley and millet, vegetable oil, ghee, various grains, oilseeds, and sugar fall into this category. 

(Protein): Pulses, oilseeds, milk, and its products, meat, fish, poultry.

Disease Prevention Foods (Vitamins and Minerals):

Green leafy vegetables, other vegetables, fruits, poultry, milk and milk products, and meat products. Additionally, many of these foods also contain significant amounts of other nutrients, including vitamins, minerals, and antioxidants. People are worried about health because we have never appreciated the local grains and food items found in our homes. Now see how turmeric is being used for weight loss in New York. And how San Francisco’s five-star hotels are also putting ghee on French toast instead of maple syrup.  Even though all foods give you energy, some foods contain nutrients that could help increase your energy levels and maintain your alertness and focus throughout the day.If you want more energy, incorporating these foods into your diet is a great place to start. Include all these mentioned above foods in your diet . To keep your body healthy and happy with the help of these nutritious foods we can develop our body .

Protein Rich Food:

Protein should always be in your diet. Because it is very healthy and this nutrient cannot be separated from food. Proteins are a series of structures of amino acids that the human body needs to perform many functions correctly. Generally, proteins are of two different types: whey protein and casein protein. Whey protein contains all the essential amino acids, which are essential for building strong muscles. On the other hand, our body takes more time to digest the casein protein. Proteins provide many health benefits such as strengthening muscles, strengthening bones, repairing tissue, promoting metabolism, building up a healthy immune system. Therefore, it becomes important for us to include sufficient amounts of protein in our diet.

Protein Intake and Protein Foods:

If you do not consume enough protein then it directly affects your health. Protein is found in both plant and animal sources. Animal sources, such as beef, chicken, tuna, chicken, fish, contain high protein. On the other hand, the major plant sources of protein include nuts, seeds, potatoes, whole grains, and legumes.

Also Read – The Best Indian Diet Plan for Weight Loss

Top 10 High-Protein Foods to Eat

  1. High protein food is egg

Protein egg is one of the healthiest and most nutritious foods on earth. It is full of essential vitamins, minerals, healthy fat, antioxidants that protect the eyes. Therefore, we should include eggs in our diet almost daily. Egg contains a lot of protein, but its white part is almost pure protein. You can eat boiled eggs, omelets, fried eggs, or mix it in your shake.

  1. High protein food is Greek yogurt

Common dairy product Greek yogurt is a very thick yogurt. It is very tasty and full of nutrients. It is easily available in the market. You should include Greek yogurt in your diet instead of plain yogurt. To increase the test, you can add salt, walnuts, or honey to it.

  1. High protein food is milk

Not only calcium, but milk is also rich in protein. Milk can be an excellent source of high-quality protein. Also, a glass of milk can be called the perfect breakfast for the evening, which keeps your stomach full for a long time.

  1. High protein food is nuts and seeds

Some dry fruits such as walnuts, almonds, and pistachios can be considered the best for evening snacks. If you want to lose weight, they can reduce the risk of heart disease and are also an ideal breakfast for you, but dry fruits and seeds have high calories, so take limited amounts.

How to eat healthily - Better Health Channel

  1. High Protein Food is Cottage Cheese

Cottage cheese can be kept for late-night snacks. It is rich in casein, a slow-digesting dairy protein. This slow digestion protein keeps your stomach full for a long time and prevents weight gain. You can include cottage cheese in sandwiches, rolls, and salads.

  1. Chicken is High Protein Food

Chicken breast is an ideal high-protein diet option that can be easily incorporated into your dish, but you should avoid eating processed and packed chicken. Chicken is also a source of vitamin B, such as niacin and vitamin B6, which are important for reducing the risk of cardiovascular disease, controlling diabetes, supporting brain health, and lowering LDL cholesterol levels.

  1. High protein food is lentil:

Lentils are a well-known source of protein for vegetarians. Not only protein lentils are rich in nutrients and minerals like fiber, folate, manganese, iron, phosphorus, potassium, and B vitamins. The protein in lentils helps to maintain the heart-healthy, help digestion, and control blood sugar levels.

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  1. Almond is a high protein food

Do not forget these beneficial dry fruits. Almonds are a healthy snack that contains protein, antioxidants, unsaturated fatty acids, and fiber. Almonds also provide many health benefits such as protecting your heart from cardiovascular disease, reducing inflammation, improving skin health, and helping to control blood sugar levels. Nut butter is another way to add almonds to your diet. Almond butter can be made at home.

  1. Oats is high protein food:

Usually eaten during breakfast, oats are a great source of protein. These complexes are rich in carbohydrates. You can eat oats with various healthy foods like fresh fruits and nuts.

  1. High Protein Food is Potato:

Potatoes are often called starchy vegetables, but they are a good source of protein and other nutrients. A boiled mashed potato is rich in important nutrients like protein and carbohydrates. However, when you eat it, moderation is important, because it contains a lot of calories.