Diwali 2024: As the festive season approaches, our schedules quickly fill with gatherings, parties, and festivities, often centred around lavish meals and indulgent treats. While these moments of joy are meant to be savoured, it can be a challenge for those striving to maintain a balanced, high protein diet amidst the festivities.
According to Sweta Himatsingka, Nutritionist and Health Coach Expert at Fast&Up India, the Recommended Dietary Allowance (RDA) for protein intake for adults is 0.8 grams per kilogram of body weight. For a person weighing 70 kg (154 lbs), this equates to approximately 56 grams of protein daily.
For older adults aged 65 and above, the International PROT-AGE Study Group recommends increasing protein intake to 1.0 to 1.2 grams per kilogram of body weight to help mitigate muscle loss associated with ageing. For an older adult weighing 70 kg, this would mean consuming 70 to 84 grams of protein daily.
Individuals suffering from illness or malnutrition may require even higher protein intake to preserve muscle mass, with recommendations of up to 2.0 grams per kilogram of body weight. So whether you’re looking to stay on track with your health goals or simply want to feel more energised, it’s crucial to find ways to boost your protein intake during these busy celebrations.
Here are seven essential tips to help you navigate the season without compromising on nutrition:
- Include Protein-Rich Snacks: Opt for roasted chana, Greek yoghurt, eggs, roasted chickpeas, protein shakes, lentil salads, sprouts, or mixed nuts instead of deep-fried snacks. These snacks have a decent amount of protein and can be a healthier alternative for munching during celebrations.
- Add Paneer or Tofu to Festive Dishes: Paneer and tofu are great sources of protein. Include them in curries, gravies, or stir-fries like paneer tikka, palak paneer, or tofu Bhurji.
- Incorporate Plant Protein Recipes: Try plant protein shakes or pancakes made with ingredients such as pea and brown rice. These are easy to digest, reduce bloating, and ensure you feel light and energised throughout the festivities.
- Make Use of Greek Yoghurt: Swap regular dahi with Greek yoghurt, which has higher protein content. Use it in raitas, smoothies, or even as a dip during the festival.
- Choose Protein-Rich Sweets: Opt for sweets made with milk, paneer, or nuts. Dishes like moong dal halwa, besan ladoo, or kheers made from almonds and other dry fruits provide both protein and festivity.
- Use Quinoa or Millets: Replace rice with protein-packed grains like quinoa or millet (bajra, ragi, etc.). These can be made into pulao, upma, or khichdi for a festive meal.
- Add Eggs and Lean Meats: If you eat eggs or meat, ensure you include boiled eggs, grilled chicken, or fish in your meals. Egg curries or chicken kebabs can be a delicious way to boost protein while enjoying festive dishes.
“By making these simple yet effective changes to traditional meals, it is possible to enjoy the flavours of the festive season while ensuring that dietary protein needs are met. These tips not only enhance the nutritional value of meals but also contribute to sustained energy levels during the busy festivities,” Himatsingka told Financial Express.com.