Bird flu: Stopped eating chicken, eggs? Here's how to complete your daily protein requirement

With rising cases of bird flu reported across the country, many have decided to steer clear of eating eggs, poultry and other forms of bird meat.

According to WHO and the latest guidelines issued by the FSSAI (Food Safety and Standards Authority of India), avian influenza doesn’t spread to humans via poultry eggs and meat, meaning it is safe to eat eggs and chicken, as long as your source of origin isn't contaminated, you cook your meats and eggs under high temperature and ensure good hygiene practices.

Guidelines also suggest people cook the yolks of the eggs well and avoid eating runny eggs right now.

However, there can be fears amongst non-vegetarians regarding the source and origin of the produce.

As per reports, the demand for poultry products has already gone down, with many avoiding eating it altogether.

Eggs, chicken and meats are one of the best ways to score proteins, aid weight loss and fill you up with a lot of other vital nutrients and minerals too. In the light of the situation, which a lot of people have foregone consuming eggs and chicken, the question arises- how do you score up on protein and match your daily requirement?

Nutritional guidelines suggest that the Recommended Dietary Allowance (RDA) for protein is between 0.8-0.10 grams of protein per kilogram of body weight.

Now, non-vegetarian items are considered to be the best way to pack in proteins, and hence, preferred by gym-goers too. However, that doesn’t mean that vegan or vegetarian options are completely deficient in goals.

There are still plenty of ways to gain protein in your daily diet- without having to buy supplements as well.

The only difference between vegetarian and non-vegetarian sources is that vegetarian options often lack in all nine amino acids, making them an incomplete protein source in comparison to the latter.

Still, you can very well manage to score the needed protein by eating a varied diet and plant-based proteins.

Here, we tell you some of the best ways to ensure you are getting enough protein on an everyday basis.

These dietary recommendations will also come in handy if you are thinking of switching to a vegetarian and vegan diet in the near future:

Every individual should aim at eating atleast 2-3 servings of vegetables and fruits a day.

While fruits rarely have good proteins, you will be surprised to learn that there are plenty of vegetables which pack high protein.

Spinach, Bok Choy, mustard greens (Indian saag), cauliflower, mushrooms, artichoke, green peas, corn, broccoli are all rich in protein and can match up your daily need.

Fruits like guavas, apricots, berries, avocado and bananas are also good sources.

Rich in antioxidants, nuts and seeds are also super healthy for you. Nutritionists recommend that people should have a handful of nuts and seeds on an everyday basis.

Some particular nuts and seeds are also extremely good sources of proteins.

Chia seeds, for one, provide upto 4 grams of protein in 2 tablespoons. Hemp seeds are also a surprising source of complete protein. Flaxseeds, pumpkin seeds, almonds, walnuts should also be included in your diet if you follow a high-protein diet.

Do remember that moderation should be something you should follow.

India is a heartland to a lot of locally grown grains and legumes- which also pack in plenty of proteins.

Amaranth, a gluten-free grain popularly used in local cooking is a source of complete protein. 1 cupful of amaranth provides approximately 9 grams of protein!

Buckwheat, quinoa, barley, jowar and many other millets are nutritiously dense, apart from rich in proteins.

Apart from this, rice-both white and brown contain a form of amino acid which helps build proteins too.

Did you know? The humble moong dal, also known as green gram is one of the rich sources of proteins, offering up to 24 grams of proteins per 100 grams.

Apart from moong dal, there are other beans, legumes and pulses you can have. Boiled soybeans (edamame), pinto beans, rajma, yellow lentils are all good options to have.

Apart from the listed options, vegans and vegetarians can also try eating peanut butter, tofu, spirulina and nutritional yeast.

Remember, even though bird meat and eggs are majorly safe to consume, incorporating different forms of protein sources in your diet will only benefit you.