All of us need to stay healthy as we don’t want to fall sick every other day. Health at the end of the day is the most important thing that you need to have. Unhealthy eating habits have contributed to obesity. Even for people at a healthy weight, a poor diet is associated with major health risks that can cause illness and even death. These include heart disease, hypertension (high blood pressure), type 2 diabetes, osteoporosis, and certain types of cancer. By making smart food choices, you can help protect yourself from these health problems.

Protein is the best thing that you need. It is a myth that meat has the most protein, but actually, broccoli has the most protein that you need. Here is a list of high protein and dairy products that you should include in your diet plan for you to be healthy.

1. Yoghurt

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This is made by straining away all the liquid for it to become delicious and thick. The Greek-style yoghurt contains much more protein as regular yoghurt. Eating such type of yoghurt has an advantage as it is body friendly and helps your gut with its probiotic bacteria and since it is a milk product it helps in the bone-building calcium.

2. Cheese

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Cheese is also a dairy product which is rich in protein, although it is slow to digest it helps with the growing muscles with its steady supply of vital amino acids. It is best to give it to growing children as they need the energy that it gives. It acts as a great snack. Cottage cheese is high in sodium but nowadays people don’t see the nutrition value on the packets but just go for the brand.

3. Eggs

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As they say, you should eat at least one egg every day. Eggs have near-perfect muscle food. Those are because of its biological value. It is rich in protein from the food can be incorporated into proteins in the body. It contains all the essential amino acids and food possesses, and the best part is that it has it all to offer your body to become healthier.

4. High-Protein Meat

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Steak provides a fantastic amount of protein. If you are into burgers then ground beef also provides just the right amount of fat so that your burgers and meatloaf won’t be tasteless. Coming down to something common, chicken breast, high in protein and if you do not like beef and stake then this is the best way to get protein in your body.

5. High-Protein Seafood

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Tuna is the premium quality for protein. You will also have the benefit of getting a healthy amount of vitamin B that is provided in the fish. Salmon, not only does it taste good but it supplies 25 per cent more protein. Also, in addition, you will benefit from the fat-fighting omega-3 fatty acids that it contains.

6. Peanut Butter

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No matter where you look to find out how to gain weight you are sure to find this o every list, and it is always for a good reason. Peanut butter contains calories, protein, and carbohydrates in just a teaspoon, and best of all peanut butter is never hard to love. It contains some saturated fats so don’t go overboard with it.

7. Mixed Nuts

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Nuts like peanuts, cashews, and almonds make for a tasty crunchy snack that you can munch on at any time of the day. It is a good way to add more protein and healthy unsaturated fats to your diet.

8. Rice

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It is one of the most popular grains in the world. Simply by adding a generous portion of rice to your meal can add extra calories. The best part is that it is digestible, it is packed with the essential vitamins, such as thiamin and niacin.  It is quick and easy to prepare, that is mainly if you have cooked the rice before.

9. Eat more Beans

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A cup and a half of beans have about as much protein, as much as a boiled stake. Not just proteins, it cantinas fibers that help you feel full for a longer time also helps you lower your cholesterol.

10. Leave room for Fruits and Veggies

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Most low-carb diets still include some vegetables but often limit fruit. There’s no known harm to cutting out fruit temporarily to keep your carb count down. However, for your long-term health choose a plan that includes fruit after you reach your weight goal.

Now that you have got a gist of how proteins help your body, you should take more care of your health. Junk food is always tempting but if you are eating right you are sure to feel good and stay healthy always.

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Author of the Blog: Dr. Archana Singh

Expert Review By: Dr Smita Pankaj Naram

Co-Founder, Ayushakti Ayurved Pvt Ltd