Top 10 Protein Rich Foods for People with a Sedentary Lifestyle

Protein is an important component of a balanced diet and its intake is important for muscle repair, hormone production, immune function. Adequate protein intake is recommended for growth, development and repair, maintaining energy levels throughout the day. However, consuming too much protein can have side effects and cause digestive discomfort and may also put pressure on the kidneys, especially in individuals with pre-existing kidney conditions. It is recommended to consume protein within recommended dietary guidelines and divide protein intake evenly throughout the day to support optimal digestion and absorption. (Also read: 7 ways to include protein in your diet in winter)

“In today’s sedentary lifestyle, maintaining a balanced diet is important for overall health and well-being. While physical activity plays an important role in determining nutritional needs, ensuring adequate protein intake is essential for everyone, including “Including people with limited activity levels.” ” says Dr Shailesh Gondane, Nephrologist-Renal Specialist, Ruby Hall Clinic, Hinjewadi Pune.

“Including a variety of protein-rich foods at meals and snacks can help individuals with sedentary lifestyles meet their nutritional needs while supporting muscle health and overall well-being. Remember to balance with essential nutrients and maintain a healthy, well-rounded diet to optimize health outcomes,” says Dr. Gondane.

Top protein-rich foods for people with an inactive lifestyle

Dr. Gondane shares the top 10 protein-rich foods that are specially designed for individuals leading a sedentary lifestyle:

1. Skinless, Boneless Chicken: Lean and versatile, chicken is a prime source of protein. It has a relatively low amount of fat as well as high-quality protein content, making it an excellent choice for those watching their calorie intake.

2. Fish: Fish is not only rich in protein, but also provides essential omega-3 fatty acids needed for heart and brain health. Choose varieties like salmon, tuna or mackerel to increase your protein intake while taking advantage of healthy fats.

3 eggs: A powerhouse of nutrition, eggs are a complete protein source, containing all the essential amino acids. Whether boiled, fried or steamed, eggs provide a convenient and affordable way to add protein to your diet.

4. Cheese: When eaten in limited quantities, cheese can be a delicious addition to a meal. It is low in fat and high in protein, making it a filling and nutritious option for sedentary individuals who want to meet their protein needs.

5. Lentils: As a rich source of plant-based protein, fiber and various nutrients, lentils are perfect for those seeking a vegetarian or vegan option. Add lentils to soups, stews or salads for a satisfying and protein-packed meal.

6. Beans: Whether black beans, kidney beans, chickpeas, or pinto beans, beans are a great protein source for a sedentary lifestyle. They are also rich in fiber and complex carbohydrates, aiding digestion and providing sustained energy.

7. Tofu: Made from soybeans, tofu is a complete protein and a staple in vegetarian and vegan diets. Its versatility allows for a variety of culinary applications, making it an excellent addition to stir-fries, salads or sandwiches.

8. Nuts and Seeds: Almonds, peanuts, walnuts, chia seeds and hemp seeds are all nutrient-dense options full of protein and healthy fats. Eat a handful of nuts at breakfast or sprinkle seeds over yogurt or oatmeal to increase your protein intake throughout the day.

9. Greek Yogurt: Creamy and satisfying, Greek yogurt is rich in protein, calcium, and probiotics. Choose plain, unsweetened varieties to avoid added sugar and enjoy them as a snack or as a base for smoothies and dips.

10. Quinoa: As a complete protein source, quinoa contains all nine essential amino acids, making it an ideal grain for those seeking a plant-based protein option. Use quinoa as a base for salads, fries, or as a nutritious alternative to rice or pasta.

How much protein do you know according to your age, health condition and kidney function?

It is important to note that individual factors such as age, hydration status, overall diet, and underlying health conditions can also influence how protein intake affects kidney function.

“Recommendations regarding protein intake should be individualized and consider an individual’s specific circumstances; both sedentary and active individuals may experience changes in kidney function in response to protein intake, but the effect is activity level, May vary depending on factors such as overall health and genetic predisposition. While sedentary individuals may need to be cautious about excessive protein intake, physically active individuals generally need protein to support muscle health and performance. Requires high protein. However, it is important for all individuals to maintain a balanced diet, stay hydrated, and consult health professionals for personal nutritional advice, especially if they have concerns about kidney health. ,” says Dr. Gondane.