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Protein is an important nutrient that supports development, muscle strength and overall health in all life stages. Understanding the right protein intake for various age groups is important for maintaining optimal well -being.
Protein for children:
For children, protein plays an important role in development. In an interview with HT lifestyle, Anushi Jain, Nutritionist and Founder of Nutri Maven, shared, “infants require about 8-10.5 grams per day, while children require 11.3 grams. As children grow, their protein requires children of older age, while pre-tin 34 grams are required.
For adolescents, he advised, “Boys need up to 52 grams and girls need 46 grams per day. To meet these needs, Indian diet may include lentils, cheese, curd, eggs and chicken. Adding ghee-roasted nuts or preparing moong dal dosa in snacks is simple ways to promote their protein.
Protein for adults:
According to Anushi Jain, adults should consume 0.8 to 1.2 grams of protein per kilogram of body weight. He explained, “Men usually require about 56 grams per day, while women require 46 grams (more during pregnancy or breastfeeding).”
Anushi Jain exposed, “Daily food ensures sufficient protein including pulses, sprouts, cheese, or ragi rotis. Drinking buttermilk after meals and adding peanut butter to rotis can increase intake.”
Protein for senior citizens
For seniors, protein becomes important to prevent muscle damage and maintain immunity. Anushi Jain suggested, “The superiors should target 60-70 grams daily depending on their level of activity. A soft, easy-to-easier options like khichdi, curd, and cheese Bhurji are excellent options. A warm glass of turmeric milk with almonds soaked almonds can assist in recovery.”
The expert recommended, “By incorporating a mixture of plant-based and non-vegetarian protein sources, individuals can ensure stable energy, better metabolism, and better health throughout their lifetime. A balanced diet rich in natural protein sources is important to maintain health for a long time. Working to improve compilation on processed options.
Note the readers: This article is only for informative purposes and is not an option for professional medical advice. Always consult your doctor with any question about a medical condition.
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