Protein: A Daily Nutrition Essential You Shouldn't Ignore

Protein is synonymous with gym, muscle building and athletes. However, that's all changing very quickly. Protein is a popular nutrition discussion these days, and it's a conversation that you'll find in every food category, at every health discussion, and at every meal. It's the second most abundant nutrient in the human body, after water. Growth, repair and lifelong health cannot be maintained without proper protein.

The role of protein:

Muscle-building isn't the only purpose of protein. It has a number of interrelated functions which influence all aspects of your life.

a. Supports muscles, bones, skin, hair and nails for tissue repair and maintenance.

b. Haemoglobin, the molecule which transports oxygen in your blood, is a protein 

c. Many of the molecules that regulate the body and body's antibodies are proteins.

d. Protein makes people feel full for longer, and offers 4 calories per gram.

The Indian Diet Gap:

Even though protein is important, it has been a neglected part of Indian diets till date. We eat a lot of carbohydrates, and the statistics bear this out. Studies have revealed that almost 62% of the daily Indian calorie requirement is fulfilled by carbohydrates and their protein consumption is around 12% on an average.

The good news? Any changes, no matter how small, always helps. Small proportions of vegetable proteins such as pulses, legumes and dairy products can make a significant contribution to metabolic health as a replacement for 5% of the calories consumed throughout the day. This is inherently done in traditional meals such as dal-rice or curd-paratha or roti with peanut butter. Not so much a matter of reinventing the plate, it's about being intentional with the plate.

Smart, Protein-Friendly Snacking:

This is where snacks get more than just a mid-meal snack. Protein rich snacks that have a good content will help you get more protein without going overboard at mealtime.

Four Thirty's snacks are made from whole ancient grains, which provide a more balanced nutrition compared to empty calorie products of flour. Higher in fibre, more filling, and with no empty calories. Serve with a few roasted chana or some nuts for a healthy protein snack break!

The Takeaway:

Protein has become a wellness, trendy item that is now becoming a regular part of our diets. This is just a reflection of the trend towards eating smarter and more deliberately. There's no need to embark on a radical diet change to achieve that. Assess your plate first, add more of the good snack food items to your plate, and divide your protein up throughout the day.

If you make smaller, regular changes, they're going to be more sustainable than larger, short-term changes.

Visit [fourthirty.in](https://fourthirty.in) and discover Four Thirty's healthy and guilt free snack options!