Get Enough Protein Without Meat
Vegetable protein, or any kind of protein, is used by the body for enzymes, structural tissue, hormones, and transplant molecules. Protein wears out at a slow but steady rate and must be replaced. Food is the source proteins in our body. After being digested, proteins provide a new supply of amino acids from which the body continuously rebuilds itself. While meats protein helps to build muscle, repair tissue, provide energy and balance mood, it is by no means necessary. Vegetarian diets are equally good and appropriate sources of proteins and vitamins for people of all age groups, including pregnant women, infants and athletes. There are many benefits to eating a well-balanced vegetarian diet. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes. People can reduce their carbon footprints by cutting back on meat. In 2014, Scarborough et al. estimated an average dietary greenhouse-gas emissions per day (in kilograms of carbon dioxide equivalent) were: 7.19 for high meat-eaters, 5.63 for medium meat-eaters, 4.67 for low meat-eaters, 3.91 for fish-eaters, 3.81 for vegetarians, 2.89 for vegans
There are many benefits to eating a well-balanced vegetarian diet including cost savings, loads of fiber (which aids in digestion), less saturated fat (good for the heart), and a wider variety of vitamins and minerals proven to reduce diabetes, cancer and heart disease.
The following non-meat foods contain plenty of protein like meat:
- Nuts and seeds (4-10 grams per 1 ounce serving): walnuts, cashews, pumpkin seeds, pistachios, sunflower seeds, almond butter, hemp, chia and flax seeds.
- Beans and legumes (7-10 grams per half-cup): black beans, white beans, lentils, chickpeas, hummus and green peas.
- Grains (5-8 grams per cup): quinoa, brown rice, oats, millet and barley.
- Soy (9-16 grams per cup): tofu, edamame and tempeh.
- Fruits and veggies such as avocado (4 grams per cup), dark leafy greens (about 5 grams per cup) and broccoli (4 grams per cup).
- Dairy (milk, yogurt, cheese) and eggs provide 6-9 grams of protein per serving.
According to the Institute of Medicine, we should consume 10% – 35 % of our daily calories from protein which can be easily achieved with the non-meat foods listed above.
Daily requirement of protein: Babies: 10 grams, School-age kids: 19-34 grams, Teenage boys: 52 grams, Teenage girls: 46 grams, Adult men: 56 grams, Adult women: 46 grams
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Happy and Healthy Winter
We are half way through November and the vivid nip in the air has set the stage for a full blown cold winter season soon.
While winter is evidently loved by many, the cold weather can also take a toll on your health. Cold, fever, flu, asthma, body ache, stiffness and all sorts of infections are some of the problems people face in winter. Of course, there are numerous ways to treat them or cure them, but why wait for the problem when it can easily be avoided?
As the saying goes, prevention is better than cure, following tips helps to remain healthy and enjoy the winter season to the fullest.
Sanitize:
Always keep a hand sanitizer handy whether you are at home or not. With so many infections in the air, you’ll need to maintain your hygiene and avoid contact with infected people and places like public restrooms, etc.
Strengthen immune system:
Nutritious food is always a lifesaver. Consume foods, fruits and vegetables that are rich in nutrients, vitamin C and zinc content like citrus fruits, garlic, etc., strengthen immune system in order to fight diseases.
Sweat it out:
Generally, food intake increases in winters than any other time of the year. Winter exercises not only help to remain healthy, but also improve metabolism, maintain body weight, and increased blood flow helps in winter dryness related skin problems, while also keeping body warm. Keep yourself well hydrated.
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Fruit Diet for Diabetics
November 14, is observed as World Diabetes Day,
Diabetes is one of the most dreaded offshoots of the modern and hectic lifestyles.
Fruits play a major role in helping a diabetes patient’s condition from worsening. While there is no such thing as ‘bad fruit’, or ‘good fruit’ diabetics do have to be careful and maintain moderation.
Fruits that are high in glycemic index are to be consumed as less as possible and those with a low glycemic index can be eaten regularly.
Amla:
Amla contain a good source of chromium which shows positive effects on the pancreas, where insulin is produced
Apple:
Apple is a hypoglycemic fruit which contains plenty of fiber and Pectin that has the capability of reducing blood sugar levels and the requirement of insulin in the body by almost 50%.
Berries:
Berries increase the release of insulin and coverts glucose into energy, which reduces the increased glucose levels by a considerable amount. Thus, regulating glucose levels in the body
Guava:
Guava is hypoglycemic fruit very rich in dietary fiber, high in vitamin A and vitamin C that helps in constipation and can lower the chance of developing type-2 diabetes.
Jamun:
Jamun has low glycemic index and its leaves has anti-diabetic properties which are good for diabetic patients. It reduces the symptoms of diabetes like frequent urination and thrust
Oranges:
The glycemic load of an orange is about 5, a low number that indicates that only small rise in blood glucose. Be cautious don’t consume orange juice.
Papaya:
Natural antioxidants in papaya can obstruct cell damage, as diabetics are prone to many ailments, like heart or nerve damage, makes it a great choice for diabetics.
Pomegranate:
Pomegranate contains the richest combination of antioxidants, which helps in protecting from free-radicals and chronic diseases also helps in reducing bad cholesterol.
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