Proteins are an essential part of our diet — and our body. Having proteins for breakfast keeps us feeling full for a longer period of time and boosts energy. But, did you know - too much protein could make us gain weight, disrupt digestive system, and even damage kidneys? 

How much Protein do we need in a day?

Various studies have indicated the daily protein intake needs of men and women to be between 45 and 50 grams. To get an assessment of what that means - this would amount to 175 to 200 grams lean meat (poultry, or fish) daily. An egg, with yolk, is about 6 gm protein, and an egg white is about 3 gm. A glass of milk gives us 5 - 7 gm of protein.

It is also advised to take small quantities of protein throughout the day rather than indulging in a larger quantity in one go. This is because, our body can process only a certain amount of protein per meal, and over consumption is no good. Since everyone's needs are different - consult your dietitian in order to know the right protein quantity for you. This is particularly critical if you suffer from kidney problems - since excess proteins can severely damage your kidneys.

Some Protein-Rich Food:

  • Poultry
  • Lentils
  • Fish
  • Eggs
  • Dairy products - cheese, milk, and yogurt
  • Plant-based proteins, like beans, nuts and tofu

Will ensuring sufficient protein intake keep me healthy?

The diet we take for our protein needs also comes with other constituents like - carbohydrates, fats, vitamins and fiber. When selecting our diet, and portions, we must stay aware of what else are we consuming, together with protein. While all these constituents are necessary for making up a balanced diet, some suit us more than others. Nuts (e.g. almonds, walnuts, peanuts) are one of the best sources of protein. While animal protein is probably the richest and easiest to digest, vegetarians need nuts to supplement their diet.

Diets with saturated fats could be avoidable, as many believe saturated fats to contribute to instances of cardiac issues.While sufficient protein intake is vital, ensuring a balanced diet  is equally important to stay healthy. Include a good amount vegetables, and the right kind of fruit (if you are not a diabetic) in your diet. Having too much proteins without a balance of other essential elements in your diet, can disrupt your entire system.