Chronicles of wellbeing - Part 1

Concentrate on protein intake :)

We require at least 50 gm of protein per day. Here’s a list of protein counter in several Indian recipes.

1. A cup of Indian dal - 15 gm
2. A cup of sprouted dal - 20 gm
3. A cup of nuts - 20 gm
4. A cup of milk - 9 gm
5. A cup of yogurt/curd - 9 gm


6. A slice of wheat bread - 5 gm
7. A slice of cheese - 4 gm
8. A bowl of veggie soup - 5 gm
9. 2 Roti's (with soyflour) - 5 gm
10. 2 Adai's - 8 gm
11. A cup of paneer - 25 gm

Note: A Cup measures 236 - 240 ml.And a Bowl measures to 2 cups that is about 470 ml

Mineral intake is second to protein. And Calcium is the most important mineral required.

1 cup of Yogurt - 415 mg

1 cup of Milk - 321 mg

1 cup of Cheddar cheese - 200 mg

1/2 cup of Paneer - 115mg

At most times we'll require to take additional calcium tablets or chewable to obtain the daily value of 1000 mgs :(

Iron is another important mineral and the daily recommended intake is 18 mgs.

Sadly i know of only a few foods that contain a non-negligible quantity of Iron.
A cup of Quinoa - 6.2 mg
A cup of Rajma dal - 5.2 mg

5 Drierd Peaches - 5.3 mgs

Please note it would greatly help me and others who may read this blog if anybody can share your comments or suggestions or corrections on these health tips provided above.