Sedentary people can boost muscle health and meet their nutritional needs by including a variety of high-protein foods in their meals.
Protein consumption is essential for immune system function, hormone synthesis, and muscle regeneration. It is also a key element of a balanced diet. It is recommended to consume enough protein for growth, development, and repair, as well as to maintain energy levels throughout the day.
However, consuming too much protein can also have negative consequences, making digestion uncomfortable and straining the kidneys, especially for those who already have kidney problems. To support good digestion and absorption, it is recommended to consume protein within the prescribed dietary requirements and spread the amount of protein evenly throughout the day.
“In today’s sedentary lifestyle, maintaining a balanced diet is essential for overall health and well-being. While physical activity plays a significant role in determining nutritional requirements, ensuring adequate protein intake remains essential for everyone, including those with limited activity levels,” According to Dr Shailesh Gondane, nephrologist and kidney specialist at Ruby Hall Clinic in Hinjewadi, Pune.
“Incorporating a variety of these protein-rich foods into meals and snacks can help sedentary individuals meet their nutritional needs while promoting muscle health and overall well-being. Remember to balance your protein intake with other essential nutrients to maintain a healthy and fit lifestyle.” a well-rounded diet to optimize health outcomes,” adds Dr. Gondane.
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The best protein-rich food for those with a sedentary lifestyle:
1: Skinless and boneless chicken:
Chicken, a popular source of protein, is lean and adaptable. It’s a great choice for anyone on a calorie restriction due to its high-quality protein and low-fat content.
2: Fish:
In addition to their high protein content, fish offer vital omega-3 fatty acids, which are important for heart and brain function. Choose species such as mackerel, salmon, or tuna to increase your protein intake and get the health benefits of good fats.
3: Eggs:
Eggs are a complete protein source that contains all the necessary amino acids, making them a nutritional powerhouse. Boiled, scrambled or poached eggs are a cheap and easy way to increase the amount of protein in your diet.
4: Cheese:
Cheese, if used in moderation, can add flavor to foods. It is a satisfying and healthy choice for inactive people trying to meet their protein needs because it is high in protein and low in fat.
5: Lens:
Lentils are ideal for anyone looking for a vegetarian or vegan option as they are a great source of plant-based protein, fiber and various minerals. Try adding lentils to salads, stews, or soups for a filling, high-protein meal.
6: Beans:
Legumes are an excellent source of protein for a sedentary lifestyle, whether they are black beans, kidney beans, chickpeas or pinto beans. In addition, they contain a lot of fiber and complex carbohydrates, which help with digestion and give you long-lasting energy.
7: Tofu:
A staple of vegetarian and vegan diets, tofu is made from soybeans and provides a complete protein. The ability to adapt to many cooking situations makes it a great addition to salads, sandwiches, and stir-fries.
8: Nuts and seeds:
Foods high in protein and good fats include almonds, peanuts, walnuts, chia seeds, and hemp seeds. Increase your daily protein intake by snacking on a handful of nuts or sprinkling seeds on yogurt or oatmeal.
9: Greek yogurt:
Greek yogurt is creamy and rich and packed with probiotics, calcium, and protein. To avoid added sugars, opt for basic, unsweetened varieties and enjoy them as a snack or as a base for dips and smoothies.
10: Quinoa:
Quinoa is a complete protein source that contains all nine essential amino acids, making it a great grain choice for anyone looking for plant-based protein alternatives. Use quinoa as a healthy substitute for rice or pasta or as a base for salads and stir-fries.
