Question #19937
67 days ago
3,918
About food - #19937
Kirankumar SINDHE
I am kiran Kumar sindhe from davangere,Karnataka .my age is 32 How much Fruits and Vegetables Should I intake and how much proteins I should intake ?
Age: 32
Chronic illnesses: About protein
100 INR (~1.18 USD)
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Doctors’ responses
What is the weight??
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Accepted response
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Your ideal intake depends on your weight, activity level, and health goals (muscle building, weight loss, or maintenance)Your ideal intake depends on your weight, activity level, and health goals (muscle building, weight loss, or maintenance)
Fruits & Vegetables Intake
The general recommendation is 400–500 grams (4–5 servings) daily, divided as:
Vegetables – 300 grams (3 servings)
Fruits – 150–200 grams (2 servings)
Best Vegetables: Green leafy vegetables, carrots, cucumbers, bell peppers, tomatoes, and broccoli.
Best Fruits: Bananas, oranges, apples, papaya, guava, pomegranates.
Protein requirement = 0.8–1.2 grams per kg body weight
• If your weight is 70 kg, you need 56–84 grams of protein daily.
• If you do intense workouts, aim for 1.5 grams per kg (100+ grams).
Vegetarian Sources: Paneer, curd, dal, sprouts, soya chunks, almonds, peanuts.
Non-Vegetarian Sources: Eggs, chicken, fish, mutton, dairy.
Plant-Based: Quinoa,millets
0 replies
Hello Kiran, Kiran, the recommended intake of fruits and vegetables in Ayurveda depends on your individual constitution (Prakriti) and the balance of your doshas. However, generally, it is suggested to consume a variety of seasonal fruits and vegetables that are light, fresh, and easy to digest. A good aim would be to include at least 3-4 servings of vegetables and 2-3 servings of fruits daily. For protein, the amount depends on your activity level, metabolism, and whether you're vegetarian or non-vegetarian. On average, 1-1.2 grams of protein per kilogram of body weight is a good target, so for a person weighing around 70-75 kg, it would be about 70-90 grams of protein daily. You can get protein from plant-based sources like lentils, chickpeas, tofu, and nuts. Have you had any recent health check-ups to assess your nutritional needs or any deficiencies, especially concerning protein or other essential nutrients? Also, do you experience any digestive issues or food sensitivities that might affect your ability to absorb proteins?
0 replies
Hi Kiran Kumar
Amount of fruits/vegetables/Protein/Carbohydrates depends on individual age , Physical activity, digestion power, sleep pattern, working pattern, occupation, body requirements, Vegetarian or mixed diet pattern and also location
But in general
Fruits and Vegetables
Fruits: 1.5 to 2 cups per day (around 2-3 servings). Choose seasonal, fresh fruits for maximum nutrients.
Vegetables: 2.5 to 3 cups per day. Aim for a variety of colors, including leafy greens, carrots, and bell peppers.
2. Protein
For a moderately active adult, consume 0.8 to 1 gram of protein per kilogram of body weight.
If you weigh 60 kg, your protein intake should be 48-60 grams per day.
Good sources include:
Plant-based: Lentils, beans, tofu, paneer, nuts, seeds
Animal-based: Eggs, chicken, fish, dairy products
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