New Delhi: As the festive season approaches, the spotlight more likely shines on the mouthwatering food, eventually leading to overindulgence and later feelings of sluggishness. With a tempting spread of festive treats on the table, it is crucial to focus on balancing our plates. Protein—a powerhouse macronutrient—is the secret to boosting energy levels, building muscles, and enhancing overall well-being.
In an interaction with , Zina Dutia, Nutritionist at Dame Health, shared why
Importance of Protein
- Energy Stabilization: Proteins help regulate blood sugar levels, preventing energy crashes that often accompany high-carb and sugary foods common during festivities.
- Muscle Repair and Growth: Adequate protein intake supports muscle health, vital for active days filled with celebration and socializing.
- Immune Support: Proteins contribute to a strong immune system, helping the body fend off illness during the busy season.
Good-quality protein sources
Animal-Based Proteins:
- Lean meats: Chicken, turkey, and lean cuts of beef provide high-quality protein and essential nutrients like iron and zinc.
- Fish: Fatty fish, such as salmon and mackerel, offer omega-3 fatty acids, which support heart health.
- Dairy: Greek yogurt and cheese deliver protein along with calcium for bone health.
Plant-Based Proteins:
- Legumes: Beans, lentils, and chickpeas are excellent sources of protein and fiber, promoting satiety.
- Nuts and Seeds: Almonds, walnuts, and chia seeds provide healthy fats and protein, ideal for snacks.
- Whole Grains: Quinoa, brown rice, and oats contribute additional protein while offering fiber and nutrients.
Balanced meal plates
To sustain energy levels during festive gatherings, aim for balanced plates:
- Plate Composition: Include a protein source, healthy fats, and a colorful assortment of vegetables. This combination not only enhances flavor but also ensures a broad spectrum of nutrients.
- Smart Snacking: Choose protein-rich snacks like hummus with veggie sticks, yogurt with berries, or nut butter on whole-grain toast to keep energy levels steady.
- Controlled Portion Sizes: Be mindful of portion control. Balancing proteins with carbohydrates allows for satisfying meals without excess.
Drink plenty of water
Hydration is vital during the festive season. With all the excitement, it’s easy to overlook water intake. Staying hydrated supports energy levels and overall health, enhancing both physical and mental performance. It will also help in flushing out all the excessive sugar and salt intake you have had throughout the day.
Adding magnesium to the diet
Eating foods rich in magnesium during the festive season can be particularly beneficial amidst the hustle bustle of celebrations. It helps in regulating stress and promoting relaxation. It also supports muscle function and maintains energy levels by regulating blood sugar levels, making it easier to enjoy festive activities.
Foods like nuts, seeds, dark chocolate, and leafy greens can enhance your festive meals, contributing to a balanced diet while also helping ward off feelings of fatigue and regulating mood swings.
To keep the josh high in the festive season, mix up protein sources, whip up balanced meals, and most essentially stay hydrated. Protein sources in your diet should be given priority above all and it will not only boost your energy levels but also keep you healthier to start the new year with renewed energy and healthy habits.
