Protein is a macro-nutrient which helps in tissue repair and muscle building. It is also found in our body in our skin, tissues and hair. The recommended amount of protein is 0.8 g for every kg of body weight. The caloric protein intake varies from 10 to 35 % per day. All protein is not alike, while animal protein is complete; plant protein is incomplete meaning that all the essential amino acids are not present in it. While animal protein contains all the essential amino acids, some sources also contain high amounts of saturated fat which is unhealthy when consumed on a regular basis.

Let's take a look at some healthy protein sources.

1. Lean meats- Like chicken breast, fish and poultry are high in protein minus the saturated fat provided the skin is removed and the meat is prepared in a healthy way using healthy oils in less quantity.

2. Dairy products- Go for skimmed milk, low fat paneer and skimmed curd, these are easy to digest and can be used in a variety of ways by non vegetarians and vegetarians alike.

3. Egg whites- These are excellent sources of protein and taste good too. A medium sized egg contains 6.5 g of protein, vitamin D and Vitamin B12. All this just for 70 to 85 calories!

4. Beans and legumes-These are good low fat vegetarian sources of protein. They find their way into most of our Indian dishes; so chances are you won't miss out on them! When they are eaten in combination with a cereal they are almost like a complete protein due to the amino acid combination, which is good for vegetarians.

5. Nuts and seeds- The good news about nuts is that they are tasty and are a storehouse of protein and heart healthy fats (both monounsaturated and polyunsaturated) which help lower bad cholesterol.

6. Soy - Pack in soy into your diet as an alternative to unhealthy meat. Soy beans can be added to dishes to increase their protein content. Soy nuggets can also be used in a variety of ways, next time try making soy patties instead of the regular meat patties for burgers. Soy is the only vegetarian protein that is complete (contains all the essential amino acids) and thus good for vegetarians.