A balanced diet must include protein, which is essential for immune system function, hormone production, and muscle repair. Sustaining energy levels throughout the day, as well as growth, development, and repair, require a sufficient intake of protein. On the other hand, eating too much protein can have negative effects, upset the stomach, and strain the kidneys, especially in those who already have kidney disease.
“In today’s sedentary lifestyle, maintaining a balanced diet is crucial for overall health and well-being. While physical activity plays a significant role in determining nutritional requirements, ensuring an adequate intake of protein remains essential for everyone, including those with limited activity levels,” stated Dr. Shailesh Gondane, Nephrologist-Renal Specialist, Ruby Hall Clinic at Hinjewadi Pune.
“Incorporating a variety of these protein-rich foods into meals and snacks can help individuals with sedentary lifestyles meet their nutritional needs while supporting muscle health and overall well-being. Remember to balance protein intake with other essential nutrients and maintain a healthy, well-rounded diet to optimize health outcomes,” added Dr Gondane.
Best foods high in protein for people with a monotonous lifestyle
Dr. Gondane lists the top ten foods high in protein :
1. Chicken (skinless, boneless): A popular source of protein, chicken is lean and adaptable. It is relatively low in fat and has a high-quality protein content.
2. Fish: In addition to being high in protein, fish offers vital omega-3 fatty acids that are important for heart and brain function. Select types such as mackerel, salmon, or tuna to increase your protein intake and get the health advantages of good fats.
3. Eggs: Eggs are full of protein that include all of the essential amino acids, making them a nutritional powerhouse. Eggs provide a handy method of including more protein in your diet, whether they are boiled, scrambled, or poached.
4. Cheese: When consumed in moderation, cheese can enhance the flavor of food. It’s a satisfying alternative because it’s high in protein and low in fat.
5. Lentils: If you’re looking for vegetarian or vegan options, lentils are an excellent choice because they’re high in fiber, plant-based protein, and other nutrients.
6. Legumes: Whether they are pinto, kidney, black, or chickpeas, legumes are an excellent source of protein for people who lead sedentary lives.
7. Tofu: derived from soybeans, tofu is a mainstay in salads, sandwiches, and stir-fries for vegetarians and vegans. It is a complete protein.
8. Nuts and Seeds: Nutrient-dense foods include hemp seeds, peanuts, walnuts, almonds, and chia seeds. Increase your daily intake of protein by eating a handful of nuts as a snack or by sprinkling seeds over yogurt or oatmeal.
9. Greek Yogurt: Packed with probiotics, calcium, and protein, Greek yoghurt is creamy and delightful. To avoid added sugars, choose for basic, unsweetened types.
10. Quinoa: Brimming with all nine essential amino acids, quinoa is a complete protein source and a great grain choice for those looking for plant-based protein alternatives. Use quinoa as a healthy substitute for rice or pasta, or as a base for salads and stir-fries.
