Protein is an important component of a balanced diet, and its intake is critical for muscle repair, hormone production, and immune function. Adequate protein intake is recommended to maintain energy levels throughout the day and to support growth, development, and repair. However, consuming too much protein can cause side effects, digestive discomfort, and can put stress on the kidneys, especially for people with pre-existing kidney disease. To support optimal digestion and absorption, it is recommended that you consume protein within the recommended dietary guidelines and that you break down your protein intake evenly throughout the day. (Also read: 7 ways to add protein to your winter diet)
“With today's sedentary lifestyle, maintaining a balanced diet is critical to overall health and well-being. Physical activity plays an important role in determining nutritional requirements, but Ensuring adequate intake of protein remains essential for everyone, including those with limited activity levels,” says Shailesh, Nephrologist and Nephrologist at Ruby Hall Clinic, Hinjewadi Pune.・Dr. Gondan says:
“Incorporating a variety of these protein-rich foods into meals and snacks can help people with sedentary lifestyles meet their nutritional needs while supporting muscle health and overall well-being. Remember to balance your protein intake with other essential nutrients to stay healthy and happy. Eat a well-rounded diet to optimize health benefits,” adds Dr. Gondan. Ta.
Protein-rich foods perfect for people with inactive lifestyles
Dr. Gondhan shares the top 10 protein-rich foods made specifically for people who lead a sedentary lifestyle.
1. Skinless, boneless chicken: Lean and versatile, chicken is a reliable source of protein. It contains a lot of high-quality protein and is relatively low in fat, making it ideal for those who are concerned about their calorie intake.
2. Fish: Not only are fish rich in protein, they also provide essential omega-3 fatty acids, which are essential for heart and brain health. Choose varieties like salmon, tuna, and mackerel to increase your protein intake while reaping the benefits of healthy fats.
3. Eggs: A powerhouse of nutrients, eggs are a complete source of protein containing all essential amino acids. Whether boiled, scrambled, or poached, they offer a convenient and affordable way to add protein to your diet.
4. Cheese: When consumed in moderation, cheese can add flavor to meals. It's low in fat and high in protein, making it a satiating and nutritious option for sedentary people looking to meet their protein needs.
5. Lentils: Packed with plant-based protein, fiber, and a variety of nutrients, lentils are perfect for those looking for a vegetarian or vegan option. Incorporate lentils into soups, stews, and salads for a protein-rich and satisfying meal.
6. Beans: Legumes such as black beans, kidney beans, chickpeas, and pinto beans are great sources of protein for sedentary lifestyles. It's also rich in fiber and complex carbohydrates, which aid in digestion and provide sustained energy.
7. Tofu: Made from soybeans, tofu is a complete protein and a staple in vegetarian and vegan diets. Its versatility allows it to be applied to a variety of dishes, making it a great addition to stir-fries, salads, sandwiches, and more.
8. Nuts and seeds: Almonds, peanuts, walnuts, chia seeds, and hemp seeds are all nutritious options that are rich in protein and healthy fats. Increase your protein intake throughout the day by eating a handful of nuts or sprinkling seeds on your yogurt or oatmeal.
9. Greek Yogurt: Creamy and satisfying, Greek yogurt is packed with protein, calcium, and probiotics. Choose plain and unsweetened to avoid added sugars and enjoy as a snack or as the base for smoothies and dips.
10. Quinoa: As a complete protein source, quinoa contains all nine essential amino acids, making it an ideal grain for those seeking a plant-based protein option. Use quinoa as the base for salads and stir-fries, or as a nutritious alternative to rice or pasta.
How much protein do you know depending on your age, health status, and kidney function?
It is important to note that individual factors such as age, hydration status, overall diet, and underlying health conditions can also influence how protein intake affects kidney function.
“Recommendations regarding protein intake are individualized and must take into account the unique circumstances of the individual. Both sedentary and active people experience changes in renal function in response to protein intake. The effects vary depending on factors such as activity level, overall health, and genetic predisposition.''Although sedentary people may need to be careful about consuming too much protein. , physically active people generally require higher protein requirements to support muscle health and performance. However, it is essential for everyone to maintain a balanced diet, stay hydrated, and consult a medical professional for individualized treatment options. We offer nutritional advice, especially if you have concerns about your kidney health,” says Dr. Gondan.
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