A nutrient dense meal!

A nutrient dense meal ideally contains approximately 20 to 30 g source of healthy protein per meal adding upto an average of 60 to 70g of protein per day, about 50 to 75 g of carbohydrates per meal adding upto an average of 150-200g of carbohydrates per day, and about 20g of good fat per meal adding to an average of 65g of fat allowance per day, and vitamins and minerals must be taken in various dosages as per the RDI (Recommended Daily Intake)  in an average total 1500-2000 calorie requirement per day of a good healthy person for muscle building, body repair, maintenance and general well being. Each of these nutrients individually contribute for different body functions in a minute way.

Nowadays since everyone is pressed for time, a smart way to aid the body with these macro and micro-nutrients is to fulfill the approximate dosage in grams in each of your meals. For example sprouts are a great source of protein, it is advisable to include them in your meals either in raw or lightly steamed form, contributing to your protein needs. Adding around 100  to 130 grams (1 cup) of different varieties of either raw or cooked sprouts to each of your breakfast, lunch and dinner meals in various ways and recipes is a great, easiest, quickest and natural way to add up to the recommended protein intake of your meals and the day.

As sprouts contain vitamins and minerals eating them aids in supplementing the vitamins and mineral levels as per RDI. The presence of a few antioxidants in different sprouts helps in the body’s requirement for these phytochemicals to fight oxidative stress and cell damage helping in fighting cancer.

It is always better to acquire nutrition from a wide range of foods for ideal and optimal nutritional intake. So sprouts could be eaten with other nutrient rich sources such as nuts, seeds, cottage cheese (paneer), vegetables and fruits.

Most of the seeds grains that are used in cooking can be substituted by its sprouted form. For example chickpea sprouts curry instead of chickpea curry. This substitution of sprouts in most cooked dishes enhances the protein digestibility and assimilation of other nutrients by the body. Similarly different food sources must be used to provide various kinds of complex carbohydrates and healthy fats to the body.

Disclaimer: A person’s need for energy, carbohydrates, protein, fat, vitamins and minerals vary depending on their age, sex, activity levels,  food habits and preferences, deficiencies.To obtain accurate portion sizes to consume the RDI of the macro and the micro-nutrients, one should consult professional nutritionist and dietitians or check online sources for sample/ planned menus and calorie calculators based on their per day energy requirements. The above figures given in this blog are only suggestive and must not be considered accurate, and for medical purposes.




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