What to eat: Protein is crucial for your muscles and mood, here's how to tweak your daily diet

Whether it's whey, pea, or soy protein, adding a scoop of protein powder can significantly enhance the nutrient content of your beverage without altering its taste (Image: Canva)

Today is International Women's Day 2024, a day to celebrate the achievements and contributions of women in all spheres of life. One of the ways we can honour and empower women is by taking care of their health and wellness, especially their protein intake. This crucial nutrient is not only essential for building and maintaining muscles, but also for supporting immunity, energy, and mood. Whether you are a busy professional, a fitness enthusiast, or simply looking for more energy, protein can help you achieve your goals.

However, many women struggle to get enough protein in their busy and demanding schedules. It is important to understand that you don't have to rely on meat or eggs to get your daily protein fix. You can include many plant-based sources that are rich in it, such as lean poultry, beans, quinoa, or dairy products. Here’s an easy but no less effective tip: Add Greek yoghurt with fresh fruits for breakfast, a handful of nuts or a protein bar for a snack, or a smoothie with protein powder for that ultimate boost? By mixing and matching different protein options, you can create satisfying and nutritious dishes that support your muscles, weight, and well-being.

Here are some innovative strategies to sneak more protein into your daily regimen, shared by Priti Korgaonkar, Dietician at AS-IT-IS Nutrition.

Elevate your smoothies: Start your day on a nutritious note by incorporating protein powder into your morning smoothie. Whether it's whey, pea, or soy protein, adding a scoop can significantly enhance the protein content of your beverage without altering its taste. Blend it with fruits, leafy greens, and a dollop of yogurt for a delicious and protein-packed breakfast option.

Revamp everyday meals: You can transform mundane meals into protein powerhouses by infusing them with high-protein ingredients. Sprinkle nuts and seeds over your salads or yogurt for an extra boost. Incorporate beans, lentils, or tofu into your stir-fries, soups, and casseroles to amp up their protein content while adding depth to their flavour profiles.

Upgrade your snack game: No more empty-calorie snacks! Instead, opt for protein-rich alternatives. Swap out conventional chips for roasted chickpeas or edamame for a crunchy and satisfying treat. Enjoy a handful of almonds or a cheese stick as a convenient on-the-go snack that will keep hunger at bay while providing essential protein.

Diversify your protein sources: Break free from the monotony of traditional protein sources and explore lesser-known options to diversify your nutrient intake. Experiment with quinoa, hemp seeds, chia seeds, and nutritional yeast to infuse your meals with a variety of proteins, each offering its unique set of health benefits.

Indulge in protein treats: Satisfy your sweet tooth while meeting your protein goals by indulging in protein-packed treats. Whip up homemade protein bars or cookies using protein powder, oats, nut butter, and honey for a guilt-free dessert or snack option that satisfies cravings without compromising on nutrition.