Adult women should be having about 0.8 to 1 gram of protein daily for every kilogram of body weight. But the classic mistake they make is to eat more carbohydrates than proteins, the adequate intake of which is necessary for absorption of all macro and micro-nutrients. Pregnant and lactating women need a higher dose of protein —1.522 g/kg of body weight.
Says Dr Vishal Kumar, additional professor of orthopaedics at PGIMER, Chandigarh, “Among the child-bearing group, the requirement is higher. A lactating woman needs to have an extra reserve or storage of proteins. It is advisable to have proteins in a phased manner because they are a bit hard to digest. Taking proteins in adequate amounts spread over the day helps in establishing a good balance between absorption and assimilation.”
How should we have proteins?
Often, we make the mistake of having a bowl of dal in one meal, thinking we have had about 25 to 30 gms of protein at one go. But as Dr Kumar explains, all of it is not absorbed by the body at one go. Therefore a graded meal plan is necessary. “On an average, if we consume 100 gm of protein, only 10 gm is absorbed by the body. A lack of protein has a significant effect on every organ system of our body. With a deficiency of protein, we feel lethargic, depressed and are short of other nutrients as well. We need to have protein from natural sources because artificial powders and supplements are packed with preservatives and could be harmful. Many of these powders have combinations and mixtures that are not scientifically relevant or useful as a nutrient to the body. Many may have steroids and anabolic hormones mixed with it to augment muscle mass and endurance in a short period,” Dr Kumar says.
Fish, seafood, eggs, milk and lean meats are good sources of animal protein while soybean, grams and kidney beans are rich sources of vegetable protein.
Follow the 20-20-20 rule
Dr Sonia Gandhi, Head of the Department of Clinical Nutrition and Dietetics, Fortis Mohali, says that the National Academy of Medicine recommends that rather than consuming a large amount of protein in one sitting, we must aim for smaller portions throughout the day. “As per research, having protein in all three meals helps in muscle repair and growth. Dietitians recommend the 20-20-20 rule, which means you should aim for approximately 20 grams of protein at each of your three main meals: breakfast, lunch, and dinner, assuming 60 gms of protein are your daily requirement. This ensures a consistent supply of amino acids throughout the day,” she says.
Protein provides satiety for weight management
Women, says Dr Pooja Gupta, Head Dietitian at Paras Health, Panchkula, need protein not only for muscle repair and growth but for hormone production to improve immunity. “Protein is the best satiety quotient of a meal, delaying digestion and keeping you full for a longer time. This helps in weight management. Besides, it also maintains healthy hair, skin and nails,” she says.
Dr Nancy Sahni, Head, Department of Dietetics, PGIMER, Chandigarh, says protein is a building block for our body and is needed for the repair of wear and tear of our body. “If it’s not up to the optimum level, sarcopenia (muscle wasting) may set in,” she adds.
Recommended protein intake for women
A woman weighing 60 kg would need at least 48 grams of protein per day. So include protein-rich foods in each meal and snack. The following chart is a good guide:
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First uploaded on: 08-03-2024 at 11:03 IST
Rohit Malhotra is a medical expert and health journalist who offers evidence-based advice on fitness, nutrition, and mental well-being. His articles aim to help readers lead healthier lives.
