FBDG 4

Eat fish or egg or lean meat with pulses at every meal

Pulses, fish, eggs, poultry, and lean meat are major sources of protein in our diet. These foods are also rich in vitamins and minerals. Animal sources of proteins are good quality proteins as they contain all essential amino acids which cannot be synthesized in the body.

• A variety of pulses and mixing them with cereals will allow to acquire all essential amino acids.
• A healthy adult can have 3-5 servings of cooked pulses (9-15 tablespoons or 1½ to 2 ½ cups) per day depending on the sex and physical activity level or physiological status.
• 2-4 servings (1 serving equal to size of a one matchbox or 60-120g ) fish/lean meat are recommended for a healthy adult depending on the sex and physical activity level or physiological status.
• Oily fish contain healthier fatty acids (omega 3 and 6) while small fish with their bones are rich in calcium and phosphorus.
• Fish, poultry, or lean meats give healthier options of proteins than fatty meats and processed meats.
• Children and healthy adults can have an egg every day. Others can eat egg white daily and whole eggs few times a week as per physician’s recommendations.
• When a person is sick or under stress, protein requirement is higher: It is necessary to eat more food rich in protein during illness.