As per world health organization, the recommended daily intake of protein for an individual is 0.83 g per kg body weight, which may increase depending on physical activity, occupation, and health status (1.1-1.6 g per kg body weight).

Research indicates that replacing some animal-based protein with plant-based protein sources may help decrease the risk of developing chronic diseases such as heart disease, diabetes, and some cancers. Increasing the proportion of plant protein sources in diet results in an increase of fibre intake and improves the quality of dietary fat by reducing the intake of saturated fatty acids.

Balancing a diet with animal-based sources and plant-based sources proves beneficial for overall health. Plant-based foods also contain important antioxidants, vitamins, and minerals that benefit overall health. Additionally, the fibre in plant proteins lead to increased satiety and improved gut health.

Meeting nutritional needs with plant-based protein sources:

  • Eat a wide variety of plant-based foods with right combination to get essential amino acids in the diet. For example, combine pulses and legumes with whole cereals and millets. These foods provide a full package of complex carbohydrates, protein, iron, zinc, and B-vitamins.
  • Nutritional yeast can be sprinkled on the meals; this flavour-filled ingredient is a great source of vitamin B12, a nutrient commonly obtained from meat.
  • Mix in nuts and seeds; another nutrient-dense option packed with healthy fats, protein, magnesium, and more.
  • Choose soy-based foods; soy is a complete protein, meaning it contains all nine essential amino acids.

Other good sources of plant-based protein include:

  • Beans and legumes; which are also high in fibre, peas and beans are beneficial when combined with whole cereals and millets like rice, wheat, jowar, finger millet (ragi), foxtail millet, etc.
  • Lentils can be easily added to soups, curries, tacos, or salads.
  • Pulses in the form of sattu drink, chilla, dosa, and ladoos and bars

In conclusion, one may not need to become complete vegetarian to get the benefits of plant-based protein. Maintaining the balance between plant-based protein and animal protein can be equally beneficial.

Further it is important to consider the gut health, absorption of nutrients with the help of nutritionist and doctors to understand the right choice of foods for overall health.

For personalized guidance on nutrition or healthy choices onboard, feel free to reach out to our in-house nutritionist, Ms. Akshaya Mondkar, at nutritionist@executiveship.com.