Disha Patani, who is one of the fittest actress in Bollywood, maintains a strict balance between proteins and carbs in order to stay in perfect shape

Besides a healthy diet, she also undergoes rigorous workouts in the gym that additionally contributes in giving her the wonderful physique

To stay in good health, it is essential for us to consume proteins as these large, complex molecules are required for the structure, function, and regulation of the body’s tissues and organs.

According to researchers of Harvard Medical School, you can determine your daily protein by multiplying your weight in pounds by 0.36

For eg. If you are a 30-year-old person who weighs 50 kg (110.231 pounds), you need around 40 grams of protein per day.

Besides meat and fish, you can also incorporate plant based protein food items in your diet like whole grains, beans,lentils, nuts, and vegetables

Researchers of the Harvard Medical School feel that Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight (The RDA is the amount of a nutrient you need to meet your basic nutritional requirements)

Some of good sources of protein in a day, according to Harvard Medical School, include 3 ounces tuna, salmon, haddock, or trout (21g protein), 3 ounces cooked turkey or chicken (19 g protein), 6 ounces plain Greek yogurt (17 g protein)

Meanwhile, other good sources of protein to have in a day include ½ cup cottage cheese (14 g protein), ½ cup cooked beans (8g protein), 1 cup of milk (8g protein), 1 cup cooked pasta (8g protein), ¼ cup or 1 ounce of nuts (all types) ( 7 g protein) and 1 egg (6g protein)