Move over chips, pastries and chocolates and make space for these protein rich snacks to lead an active and highly energetic life, says Consultant Registered Dietitian Preethi Rahul
Why go for high protein snacks?
Proteins help build muscles and lean body mass. They are also essential to keep a check on your immune system. Eating the right amount of protein daily helps you lose weight, which in turn keeps your metabolism up to help you continue to burn fat at a steady rate. At 4 calories per gram, protein and carbohydrates have the same caloric density. However, when compared with carbohydrates, protein will generally keep you fuller for longer, reducing appetite and often the amount of overall calories you consume.
What is your daily protein requirement?
An average healthy person is required to consume between 1 to 1.5 grams of protein per kg of body weight per day.
Protein dense snack options
Eggs - a hardboiled egg is easy to make and is an ideal high protein snack. 1 large whole egg contains close to 7 g protein and the egg white contains close to 4 g protein.
Dairy products - like milk, yogurt, cottage cheese etc. contain high biological value protein. So instead of having sodas, fruit juices etc. if you can have a glass of milk or a cup of yogurt, it definitely is advantageous for you.
Chicken - In sandwiches, chicken is one of the best sources of protein you can get!
Sprouts - Various foods like alfalafa, broccoli, mustard, pea, channa, mung etc. can be sprouted and stored. Sprouting enhances the vitamin and mineral content. The protein availability is increased in the process of sprouting. Add them to salads, soups, or just steam and have them.
Raw Nuts and Dry Fruits - These are one of the most easy and delicious high protein diet foods. Almost all kinds of nuts are high in protein, and the best part is that you can carry them on the go and consume them without any preparation. Be careful not to have too many nuts or dry fruits as their fat content is also very high.
Muesli Bars - This is something which has long existed in the western world and the concept is soon catching up in India. Muesli bars contain nuts, low sugar, enhanced with fibre and hence make an ideal snack choice. Some of these bars are loaded with carbohydrates and fats. So make sure that you read the labels before choosing your bars!
Oatmeal Porridge - 1 serving of oats (35 g) contains 136 kcal energy and 5.3 g of protein. When milk is added to it, the protein content is further enhanced. It is easy to prepare and the fibre in oats keeps you full for long.
Tuna - One of the all-time favourite high protein recipes is a tuna salad. Tuna fish is a great source of protein with approximately 25 grams per can. Plus, one can of tuna in water contain approximately 111 calories and is fat-free. In case you plan to make a tuna sandwich, go easy on the mayonnaise.
Some protein dense recipes to get you started
Dry fruit yogurt
Serves - 2
Preparation time - 5 mins
You Need
Dry fruits broken (almonds, walnuts) -2 tbsp
Low fat yogurt- 1 cup
You Must
Mix the dry fruit and yogurt
Beat with a hand beater, refrigerate
Serve chilled
Green gram salad
Serves - 2
Preparation time - 15 mins
You Need
Whole green gram boiled- 1 cup
Pomegranate -1/2 cup
Lime - ½ slice
Salt and chat masala as per taste
You Must
Toss the green gram and pomegranate in a bowl
Add lime, salt and chat masala
Garnish with finely chopped coriander leaves
Salad is ready to be served
If getting gorgeous is on your mind always, you can’t afford to miss out BIG AND BEAUTIFUL beauty issue. For all that buzzy info, gossip and killer deals, grab our beauty issue – out on the stands on 21st April. For more action, check out http://www.facebook.com/feminawoman
Proteins help build muscles and lean body mass. They are also essential to keep a check on your immune system. Eating the right amount of protein daily helps you lose weight, which in turn keeps your metabolism up to help you continue to burn fat at a steady rate. At 4 calories per gram, protein and carbohydrates have the same caloric density. However, when compared with carbohydrates, protein will generally keep you fuller for longer, reducing appetite and often the amount of overall calories you consume.
What is your daily protein requirement?
An average healthy person is required to consume between 1 to 1.5 grams of protein per kg of body weight per day.
Protein dense snack options
Eggs - a hardboiled egg is easy to make and is an ideal high protein snack. 1 large whole egg contains close to 7 g protein and the egg white contains close to 4 g protein.
Dairy products - like milk, yogurt, cottage cheese etc. contain high biological value protein. So instead of having sodas, fruit juices etc. if you can have a glass of milk or a cup of yogurt, it definitely is advantageous for you.
Chicken - In sandwiches, chicken is one of the best sources of protein you can get!
Sprouts - Various foods like alfalafa, broccoli, mustard, pea, channa, mung etc. can be sprouted and stored. Sprouting enhances the vitamin and mineral content. The protein availability is increased in the process of sprouting. Add them to salads, soups, or just steam and have them.
Raw Nuts and Dry Fruits - These are one of the most easy and delicious high protein diet foods. Almost all kinds of nuts are high in protein, and the best part is that you can carry them on the go and consume them without any preparation. Be careful not to have too many nuts or dry fruits as their fat content is also very high.
Muesli Bars - This is something which has long existed in the western world and the concept is soon catching up in India. Muesli bars contain nuts, low sugar, enhanced with fibre and hence make an ideal snack choice. Some of these bars are loaded with carbohydrates and fats. So make sure that you read the labels before choosing your bars!
Oatmeal Porridge - 1 serving of oats (35 g) contains 136 kcal energy and 5.3 g of protein. When milk is added to it, the protein content is further enhanced. It is easy to prepare and the fibre in oats keeps you full for long.
Tuna - One of the all-time favourite high protein recipes is a tuna salad. Tuna fish is a great source of protein with approximately 25 grams per can. Plus, one can of tuna in water contain approximately 111 calories and is fat-free. In case you plan to make a tuna sandwich, go easy on the mayonnaise.
Some protein dense recipes to get you started
Dry fruit yogurt
Serves - 2
Preparation time - 5 mins
You Need
Dry fruits broken (almonds, walnuts) -2 tbsp
Low fat yogurt- 1 cup
You Must
Mix the dry fruit and yogurt
Beat with a hand beater, refrigerate
Serve chilled
Green gram salad
Serves - 2
Preparation time - 15 mins
You Need
Whole green gram boiled- 1 cup
Pomegranate -1/2 cup
Lime - ½ slice
Salt and chat masala as per taste
You Must
Toss the green gram and pomegranate in a bowl
Add lime, salt and chat masala
Garnish with finely chopped coriander leaves
Salad is ready to be served
If getting gorgeous is on your mind always, you can’t afford to miss out BIG AND BEAUTIFUL beauty issue. For all that buzzy info, gossip and killer deals, grab our beauty issue – out on the stands on 21st April. For more action, check out http://www.facebook.com/feminawoman
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