In the article ” Proteins; the Secrets of Youth” we have learnt that intake of high quality proteins is vital for health and longevity. Am I taking adequate protein? or is my child getting enough protein are pertinent questions. We will try to empower you to find the answer to these questions. As per World Health Organization and expert views the recommended intake of proteins is given in table 1.
Table 1 : Protein Requirement in different age groups
| Age Group (Years) | Protein Requirement |
| 1-3 years | 40 gm |
| 4-6 years | 50 gm |
| 7-9 years | 60 gm |
| 10-12 years | 70 gm |
| 13-15 years (girls) | 80 gm |
| 16-20 years (girls) | 75 gm |
| 13-15 years (boys) | 85 gm |
| 16-20 years (boys) | 100 gm |
| Men | 70 gm |
| Women | 60 gm |
| Pregnancy | 85 gm |
| Lactation | 100 gm |
Protein content per 100 gm of food (Uncooked)
| Food per 100 gm or 100 ml | Protein content in gms |
| Milk (100 ml) | 3.4 gm |
| Wheat (whole wheat flour) | 13.2 gm |
| Rice | 2-4 gm |
| Soya chunks | 52 gm |
| Soya flour | 40 gm |
| Pulses | 20-25 gm |
| Meat | 20-25 gm |
| Groundnut | 25 gm |
| Egg (two eggs) | 12-14 gm |
| Fish | 30-35 gm |
| Paneer (cottage cheese) | 14 gm |
| Curd | 3 gm |
For good health, we know that at least 20-30 gm of good quality proteins (complete proteins) should be consumed with each meal, depending on age and sex. Lets now examine some common Indian breakfasts from protein point of view.
(a) Paratha-Sabji/ Alu Puri/Alu Parantha. This is standard breakfast in Indian homes. Generally an adult will take 2 parathas. He gets 8 gm of proteins (each standard paratha will give us around 4 gm of protein). After adding 2 gm of protein for any vegetable, he will get net protein availability of less than 10 gm during breakfast. To get 20 gm of protein he has to eat at least five Paranthas. But parantha is wheat, which lacks lysine. The ingested proteins are thus incomplete and proteins will be diverted to form fat or glucose or fuel. This breakfast will be fattening in long term. This breakfast is poor in quality and quantity of proteins with high calorie (due to oil or butter or ghee and potatoes). To improve quality of proteins, one katorie of dal (approximately 10 gm of proteins) and one glass of milk or a bowl of curd must be added in the menu. Egg eaters can add two eggs for better results.
(b) Bread, Jam and Butter. Its not only low in protein quantity but also low in quality (wheat lacking lysine). To get 20 gms of proteins one has to eat at least 300 gm of bread in one setting.
(c) Dosa, Idli, Vada & Sambhar. Two dosas (weight 85 gm) gives 6 gm of proteins. Two idlis (weight 115 gm) gives 5 gm of protein. Two vadas (weight-60 gm) give 6 gm. To make it to 20 gm of proteins, one should eat two more of idli or dosa or vadas. Alternately a glass of milk will enhance the protein content. A good breakfast rich in high quality proteins.
(d) Sattu Ka Parantha. Sattu is powder made from roasted gram. It is a good protein rich breakfast since wheat and gram compliment each other EAA. Similarly, Dal-Parantha, Misri Roti (mixture of wheat flour and gram flour) is also a good breakfast.
(d) Best breakfast will be a glass of milk (250 ml) providing 9 gm of protein and two eggs (100 gm) providing 13 gm, thus providing 22 gm of excellent quality protein.
Unfortunately, most of the breakfasts are rich in calories, sugar (carbohydrates), and poor in proteins. Mothers must understand this fact and must give protein rich foods in breakfasts and other meals for better growth of their children. Protein rich breakfast will keep the child full for longer time and there will be no need for midmeal snacks. Breakfast rich in carbs makes you feel hungry after sometime. There is growing evidence that frequent consumption of carbohydrate rich foods, specially processed carbohydrates is responsible for obesity and other diseases. While animal sources provide good amount of proteins in quality and quantity, its challenging for vegetarians, specially if eggs and milk are not acceptable. In such cases, individual must know about various other good sources and include them in the diet accordingly. Publications of National Institute of Nutrition will be great help. Industrial ready made preparations of proteins, like shakes, bar, powders are just waste of money or may be harmful in longer run.
COUNT YOUR PROTEINS, NOT CALORIES
If you want to get your one meal analyzed for its nutrient content for free, you can use contact form with details of food items, weight and quantity consumed. I will try to give you a broad perspective of macronutrient profile of your food. Remember protein are the secrets of youth.
Hope you liked this article. Your comments, criticisms and suggestions are always welcome.