What is protein?

Why protein matters

Protein helps you keep your muscle as you get older, which supports strength, balance and a healthy metabolism, and it's filling, which helps with weight management.

Many Indian vegetarian meals are mostly rice or roti, so it's easy to fall short without realising.

MedlinePlus says that:

• healthy adults should get 10 to 35% of their calories from protein
• you don't need to eat animal foods to get all the protein you need

Protein in Indian food

Aim for a protein source at every meal rather than only at dinner.

Good vegetarian options include:

• dals, rajma, chana and sprouts
• soya, paneer, dahi and milk
• besan and quinoa

If you eat eggs, fish or chicken, they're rich sources too. Eating a mix of pulses, grains and dairy through the day helps you cover all the essential amino acids.

If you have kidney disease, ask your doctor how much protein is right for you.