PROTEIN : Know the difference

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Protein is an essential macronutrient, but not all food sources of protein are created equal, and you may not need as much as you think. Learn the basics about protein and shaping your diet with healthy protein foods.

Protein is found throughout the body—in muscle, bone, skin, hair, and virtually every other body part or tissue. It makes up the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in your blood. At least 10,000 different proteins make you what you are and keep you that way.


Protein provides our body with the essential amino acids that are vital for proper functioning and cell growth. However, there is a difference between protein from protein supplements v/s natural sources.


How much daily protein intake is required for the body?

One should always know that the daily protein requirement varies from person to person and depends on factors such as gender, weight, age and the level of workout. For adults, the daily protein intake ranges between 46-63 grams, while for pregnant and lactating women, it is around 65 grams.

For Fat loss and muscle building : 0.8gm - 1.2gm x bodyweight

Protein intake from natural sources

The 2 main food groups that contribute to protein are the:

  • ‘lean meat and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans’ group
  • ‘milk, yoghurt, cheese and/or alternatives (mostly reduced fat)’ group.

What about protein Powders?

Powdered protein can come from a variety of sources, including eggs, milk e.g, casein whey. and plants based eg. soybeans, peas, hemp. Some protein powders contain protein from multiple sources: for instance, a vegan option might include protein derived from peas, pumpkin seeds, sunflower seeds, and alfalfa. Like other dietary supplements, protein powders are not regulated by the US food and drug adminstration for safety. They can often contain non-protein ingredients, includin vitamins and minerals, thickeners, added sugars, non-caloric sweeteners, and artificial flavoring. If you choose to consume protein power, it is important to read the nutrtion and ingredient labels beforehand, as products may contain unexpected ingredients and large amounts of added sugars and calories.

Getting more protein into your day, naturally

If you’re looking for ways to get more protein into your diet, here are some suggestions:

  • Try a peanut butter sandwich. Remember to use natural peanut butter (or any other nut paste) with no added salt, sugar or other fillers.
  • Low-fat cottage cheese is high in protein and can go in your scrambled eggs, casserole, mashed potato or pasta dish. Or spread it on your toast in the morning.
  • Nuts and seeds are fantastic in salads, with vegetables and served on top of curries. Try toasting some pine nuts or flaked almonds and putting them in your green salad.
  • Beans are great in soups, and pasta sauces. 
  • A plate of hummus and freshly cut vegetable sticks as a snack or hummus spread on your sandwich will give you easy extra protein at lunchtime.
  • Greek yoghurt is a protein rich food that you can use throughout the day. Add some on your favourite breakfast cereal, put a spoonful on top of a bowl of pumpkin soup or serve it as dessert with some fresh fruit.
  • Eggs are a versatile and easy option that can be enjoyed on their own or mixed in a variety of dishes.
Protein Sources.



(All health content  is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider.)



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