Proteins are the building blocks of our body muscles. These 5 meatless foods are high in protein and will help to keep your body strong and metabolically fit.

1. 5 Meatless Ways To Increase
Protein In your Diet
Slidelear.com

2. What Is Protein?
• Out of five essential building blocks (carbohydrates, fats, water &
minerals, vitamins, and protein) required for normal growth and
functioning of body, protein is one of the major nutrient that plays
a key role in forming structure, maintenance and growth of
tissues, defense against foreign particles and regulation of body
cells.
Slidelear.com

3. The Health Benefits Of Protein
• It is the weight of your body rather than caloric intake that
determines the amount of protein your body needs. In general 0.8
to 1g per Kg protein intake is mandatory for an to adult to
perform various functions of the body, effectively. A moderate
increase in protein diet is found to be helpful in muscle
maintenance, increasing general body mass and low incidence of
type 2 diabetes, cardiovascular diseases, stroke, and obesity.
However an extra amount of protein in diet may result in drastic
effects so appropriate intake of protein should be maintained.
Continue
Slidelear.com

4. The Health Benefits Of Protein
Following are the top health benefits of
eating moderate protein in your diet.
• Increase lean mass and muscle strength
• Reduce hunger and caloric intake
• Helps body to get rid of extra fat
• Increase bone density and decrease incidence of bone diseases
• Helps brain in better functioning
• Give you better sleep
• Lowers your body pressure
• Increase tendon strength
• Enhance body immune system
Slidelear.com

5. 5 Meatless Ways to Increase Protein in Your
Diet
Meat and fish are no doubt enriched protein diets
however if you do not like meat or not a seafood fan, there
are many meatless ways to increase protein content in your
diet.
Milk and Eggs
Egg yolk is dominant in fat while white portion is dominant in
protein. Whole Egg with egg yolk and white portion contains
highest value of protein (6.5 g in yolk and 4 g in egg white
per egg). The best way to get most benefit out of egg is, eat
it in such a fashion that egg white on one day and whole egg
on second.
Milk is also enriched protein food divided into two main
classes, skim milk (milk without cream- fat free) and soy
milk (plant milk, a mixture of dried soybeans and water).
Half glass of both skimmed and soy milk contains 3.4 g and
3.3 g of protein respectively.
Continue
Slidelear.com

6. 5 Meatless Ways to Increase Protein in Your
Diet
Cheese
Coagulation of casein protein in milk results in
formation of cheese. It is a delicious food that is
produced in different varieties and flavours. Out
of many varieties found in cheese , some are rich
in fat (average 32 g) while others contain protein
(average 18 g) as their major component. Major
classes of cheese highly rich in protein are Non-
fat mozzarella (32 g/100 g) Non-fat cottage
cheese (10 g/100 g) Low-fat cheddar (24 g/100
g) and Low-fat Swiss cheese (28 g/100 g).
Continue
Slidelear.com

7. 5 Meatless Ways to Increase Protein in Your
Diet
Beans and Legumes
Although beans and legumes are high in
fibre, iron and other ions, it is also a good
source of protein. Fat component in beans
and legumes is very low, only 0.4 g/ 100 g
while protein component is average 5-6
g/100 g depending on variety of seed. Soy
beans used for making plant milk are highly
rich in protein i.e. 17 g/100 g. Other
members of this family includes Kidney
beans (10 g), Black beans (9 g), Baked
beans (5 g), and Black beans (8 g).
Slidelear.com
Continue

8. 5 Meatless Ways to Increase Protein in Your
Diet
Nuts and Seeds
Many people do not realize however nuts and
seeds are foods packed in protein. Beside
protein these are also good source of vitamin
B3, omega 3 oils and many essential minerals.
Nuts and seeds also contains complete
proteins (a sub-class that contains all 10
essential amino-acids). The nuts and seeds
that rich in proteins are, Peanuts (7 g/ 1/4
cup), Almonds (6 g/ 1/4 cup, Sunflower
seeds (6 g/ 1/4 cup, Pistachios (6 g/ 1/4 cup
and Flaxseed (5 g/ 1/4 cup).
Slidelear.com
Continue

9. 5 Meatless Ways to Increase Protein in Your
Diet
Whey protein
Are you well nourished and doing hard at gem but are still in
search of desired result, you are missing the most essential
component in your diet, the whey protein. Milk is a mixture of
two proteins that are 80% casein and 20% whey. It is a type of
complete protein that absorbs readily when taken in food so
most of people use it after heavy work out. Whey is present
in liquid portion of milk and yogurt. Beside its numerous
health benefits some are at the top regarding men fitness.
• Promote muscle development
• Helps in weight loss (lose fat)
• Reduce hunger
• Act as anti-depressant
• Fight against foreign bodies (especially effective in cancer)
Whey protein should not be consumed by lactose intolerant
patients.
Slidelear.com

10. Thanks For Visiting Our Site
facebook.com/slidelearn
twitter.com/slidelearn
google.com/+slidelearn
pintrest.com/slidelearn
Join
Our
Social Media
Slidelear.com