Protein is the building block of life. Every cell, hormone, and enzyme in the body depends on it. Yet India faces a silent protein crisis surveys show nearly 70% of Indians fall short of their daily protein needs. The effects are not always obvious: fatigue, low immunity, brittle hair, and gradual muscle loss are common signs.This National Nutrition Week is the right moment to focus on protein. The World Health Organization (WHO) and ICMR recommend 0.8–1.0 g protein per kg body weight daily for healthy adults, and 1.0–1.2 g/kg for seniors. Children need even more 1.0–1.2 g/kg to fuel growth and immunity. Despite this, many Indian thalis remain calorie-heavy but protein-light.The good news is that with a few mindful choices, protein intake can be improved at every stage of life. Here are five practical ways to do it:
1. Start with protein at breakfast
Skipping protein early in the day makes cravings worse. Instead of sugary cereals, include moong dal chilla with chutney, paneer-stuffed parathas, or a simple bowl of Greek yogurt. These options provide 10–20 g protein and stabilise energy through the morning.
2. Combine pulses with grains or nuts
Traditional wisdom is smart science. Pairing dal with rice, or rajma with rice, balances amino acids and improves the protein quality of your meal. Even adding a handful of cashews to arhar dal increases its lysine content, making the meal more complete.
3. Don’t forget dairy and eggs
Curd, milk, paneer, and Greek yogurt are not just calcium sources they provide 5–10 g protein per serving. Eggs deliver 6 g protein each and are a quick, versatile option for all ages. Seniors especially benefit from dairy and eggs, as they offer lysine, an amino acid critical for preserving muscle.
4. Add smart protein fillers
Time-strapped? Protein can still fit in. Snack on sattu (6 g protein per 30 g) mixed with buttermilk, a tablespoon of peanut butter (8 g protein), or pumpkin seeds (9 g protein per 30 g). These fillers may not replace meals but help close the last 5–10 g protein gap in a busy day.
5. Upgrade your staples and cooking methods
Pressure-cooking pulses improves digestibility and reduces bloating. Replacing refined staples with better-quality grains like quinoa and amaranth boosts the amino acid profile compared to rice or wheat. These small shifts upgrade everyday meals without changing your plate dramatically.In EssenceProtein is not just for athletes. It is for children growing stronger, adults staying active, and seniors maintaining independence. The quantity varies from 20 g for a small child to 70 g for an average adult — but the need is universal.This National Nutrition Week, make protein the centre of your thali. With balanced combinations, smarter staples, and a few quick fillers, your diet can easily meet protein needs across all ages — protecting health today and in the years to come.Authored by: Madhuri Ruia – Nutrition Advisor, Fortune Foods, AWL Agri Business
