5. What changes should we make in our diet to meet protein requirements?

Addressing protein deficiency doesn’t require drastic changes — simple dietary adjustments can make a big difference.

- Incorporate Eggs and Non-Vegetarian Foods: Eggs are a cost-effective source of protein. One or two eggs daily provide around 12 grams of protein. Lean meats, fish, and chicken are also protein-rich; 100 grams daily can meet a significant portion of protein needs.

- Alternate Between Non-Vegetarian and Vegetarian Sources: On days when non-vegetarian foods aren’t consumed, opt for plant-based protein sources such as lentils, pulses, dairy, and soy products.

- Distribute Protein Intake Throughout the Day: Include protein-rich foods in every meal. For instance, replace two idlis with an egg, or reduce rice portions and add lentils or meat.

- Include Dairy and Dairy Products: Yogurt, cheese, and paneer are good protein sources.

- Consume Nuts and Seeds as Snacks: Almonds, pistachios, chia seeds, and flaxseeds are protein-rich and can help meet daily requirements without adding excessive calories.

By focusing on a balanced diet that meets both protein and calorie needs, individuals can improve health, muscle strength, and overall well-being.