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In case you weren't aware, proteins are building blocks of life and one of the key macronutrients. Proteins help in many important functions like muscle building, energy balance, bone health, wound healing, immunity, etc.

Proteins are an important component when it comes to growth and physical function, and building cellular integrity. The body needs at least 15-20 per cent of the day's total calories from proteins. The recommended intake of proteins for Indian adults is between 0.8-1g/kg body weight per day.

Your every meal must be 1-2 servings (10-20 gm) of protein. You can start your day with eggs and milk for breakfast. During lunch and dinner, include protein-rich foods like lentils, whole grains, curd, among others, to your plate.

Vegetarians can ensure including around 300 ml of dairy foods daily along with other protein sources. Non-vegetarians should consume low fat and farm-fresh meat.

Both quality and quantity of proteins are important for good functioning of health.

A protein-rich food in every meal can help with the quantity aspect. As far as quality is concerned, the essential amino acids come packed with good quality protein.

Animal sources of protein such as dairy products, eggs, fish, poultry and meat are considered to have good quality proteins as they contain the required amino acids.

However, for vegetarians or vegans, the protein sources with essential amino acids are slightly on a lower side. To get good quality proteins, one has to combine various vegetarian options like Khichdi (cereal + Pulse), curd rice (cereal + milk product), etc.

Lysine is an essential amino acid which can be found in lentils and pulses. It plays a vital role in muscle-building.

Indian cooking practice for lentils is the best way to ensure a healthy meal. Soaking, fermenting, steaming the lentils is highly-encouraged. People should ensure consuming at least 2 servings of lentils daily.

It is crucial to select a combination of meals to ensure you reach your daily protein target, quantity and quality-wise.

Each meal should have a combination of five food groups - lentils, grains, vegetables, dairy/non-veg, oils and fats. Indian Khichdi is the best example of the same as it ensures the best bio-availability of all proteins in our body.

When consuming animal protein foods, include an adequate amount of vegetables and fruits as they have zero fibre. Also, avoid overeating food items rich in animal protein as it contributes to increased fat.

Protein requirement is highly individualised. It depends on age, sex, physical activity, and body’s requirement.

If protein intake is not being met adequately through diet, an individual may need to identify the need to supplement protein in the required quantity from a good quality source with the help of a qualified expert.