Indians eat less protein than the western populations, our traditional protein sources, eg. dal (pulses) are not as protein dense as animal products or soy products consumed liberally in eastern countries.
Find below some tips on making your diet protein dense, so avoid protein deficiency, maintain weight and add some variety to your diet
1/2 katori dal and ¼th block of tofu, both give nearly 100 calories, but dal gives 70% calories from carbs and 25% from proteins, whereas tofu gives 42% from proteins and 9% from carbs and rest from healthy fats (MUFAs and PUFAs).
Similarly, one serving (30 gms) of soya chunks (Nutrela etc.) will give you 60% calories from proteins and 40% from carbs for same amount of calories as ½ katori dal
1 oz of nuts is equal to
Two oz serving of goat meet gives lesser fats and SFAs than same amount of chicken but more than three times as much iron and Vitamin B12, so if you prefer ‘mutton’ go for it!
Non lean beef provides nearly 45% more calories, 100% more fats,150% more saturated fats (SFAs) than lean beef for equal weight. Similarly non lean pork provides 30% more calories, 70% more fat and 90% more SFAs than lean pork
Leaner cuts: cuts from the hind of the animal (round, loin, sirloin of beef and loin, ham, spare rib, back rib of pork) have lower fat content, whereas cuts from front of the animal (chuck, rib, brisket, plate, short-loin of beef and shoulder, belly, Boston butt etc. of pork) have highest fat content
1 serving of meat/poultry of fish= ½ cup cooked dal= 2 oz meat = 2 pieces of meat each of match box size
since they also can have high SFA and cholesterol content and even have added carbohydrates sometimes