Ways to enhance protein quality of diet

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Ways to enhance protein quality of diet

• In todays world we all are struggling to stay
  fit, healthy and
• beautiful. We eat sufficient carbs and fat in our
  diet but
• somewhere our protein intake is adversely
  hampered due to our
• bad food choices and food habits.
• Protein in our diet is responsible for our bodys
  growth, muscle
• building, healthy hair and skin, stamina,
  endurance etc. Proteins
• obtain from animal sources like egg, milk and
  flesh are of good
• quality whereas proteins obtain from plant
  sources like cereal,
• pulses and nuts are of moderate quality that
  means animal
• proteins when taken in diet are better utilized
  by our body as
• compared to plant proteins. But does this mean
  that people who
• are vegan, vegetarian or those who eat meat less
  frequently only
• have moderate quality protein in their diet
  throughout their life which
• can result into impaired growth and wellbeing?
  The answer is No.

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• Protein quality of a diet can be increased to
  maximum
• by blending one protein to the other protein,
  this could
• Be Easily explained by an example of Rajma
  Chaawal
• Rajma or kidney beans is a pulse having a
  moderate
• quality protein and rice is a cereal which also
  have
• moderate quality protein but when eaten together
  as
• Rajma Chaawal they both complement each other and
• become a source of good quality protein.
• Some more combination of food which complement
• each other are listed below

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• 1.Cereal Pulse Dal- Chawal, soya chaap roll,
  chhole chawal, peanut butter and bread, Rajma
  Chawal, Dal Baati, Dal roti, etc.
• 2.Cereal Milk/ Paneer/Curd Kheer, Kadhi
  chawal, Paneer Masala Oats, Paneer paratha, Curd
  rice, Raita with paratha, Milk porridge, etc.
• 3.Cereal Egg/ Chicken/ Fish Biryani,
  Bread-Omelette, Egg Paratha, Chicken roll, Fish
  rice, etc.
• 4.Pulses Sesame seed/ Almonds Lentil soup
  topped with Almonds, Tofu salad garnished with
  sesame seed, Hummus with sesame seeds, etc.
• 5.Nuts Vegetables Broccoli salad with almonds,
  Vegetable soup garnished by sesame and flax seed,
  etc.
• Include these food combination in your meals and
  ensure that
• you get sufficient good quality protein in your
  diet.

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