Nutrition Month 2019: The Indian government has declared the entire month of September as 'Rashtriya Poshan Maah' or ‘Nutrition Month' to promote healthy eating habits so as to bring about better and a healthier life for people. The drive aims to increase awareness about nutrition essentials and integrated measures to improve food habits are being undertaken to promote health and sustainability. Nowadays, more and more people are going on fad diets without realising how each and every nutrient plays its part in affecting overall wellness. Protein is one such vital nutrient that is required by the body in a considerable amount for strength and agility.
It's a known fact that poultry and meat products contain the highest amount of proteins. This makes it difficult for vegetarians to get their fill of the nutrient from a diet devoid of meats and poultry foods like eggs. But if you are willing to explore, you would find options aplenty.
Since, to attain a healthy body, you require proteins; here are some vegetarian foods that are rich in the nutrient.
Protein-Rich Vegetarian Foods -
1.Dairy Products –
Apart from supplying a high amount of calcium, milk and milk products are also known to contain a good amount of protein. Include more milk, cottage cheese and curd in your diet.
(Also Read: National Nutrition Month 2019: 6 High-Protein Foods You Must Add To Your Diet Today)
Milk is a good source of calcium as well as proteins
Almonds are an excellent food for heart health as they contain omega-3 fatty acids, which help in stabilising cholesterol levels. Not many know that these nuts are also loaded with proteins that make them a popular energy-giving food. One ounce of almond contains 6 grams of protein.
Soy and soy products are the only foods that can completely replace high-protein foods like chicken and eggs. There are a variety of soy-based foods you can consume – soybeans, soy chips, soy milk etc.100 grams of soy contains 36 grams of protein.
Oats, the super breakfast food, enrich your body with fibre as well as proteins. As per the USDA data, a 100 gm serving of oats contains a whopping 16.89 gm of proteins. There are a number of ways to consume oats – oatmeal, oats smoothie, oats pancakes and so on.
Make lentils a part of your daily diet to meet the daily requirement of proteins. Pair dal with roti or rice or make salads and soups with them.
6. Beans And Legumes
Kidney beans, black beans, pinto beans, chickpeas – all these foods contain a good amount of protein. And, the best part is that they can be used in n number of ways to dish out a variety of meals.
(Also Read: National Nutrition Month 2019: 5 Foods And Drinks To Manage High Blood Pressure)
Beans provide a amount of proteins
A 100 grams serving of flaxseeds provides as much as 18 grams of protein. Eat these crunchy seeds directly or add them to salads, smoothies or granola bars.
If you are a vegetarian, you don't have to miss out on the benefits of protein that people usually get from non-vegetarian foods. Include the above-listed foods in your regular diet and fuel your body with the vital nutrient.