Fatima Sana Shaikh: Plant-based foods are protein rich

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At the onset of her career in 2016, Fatima Sana Shaikh often commented on the apprehensions she harboured due to her lithe physique, and worried about it being a hindrance to her act of a wrestler in Dangal. Six years later, however, the actor takes home the title of being PETA's Most Beautiful Vegetarian Celebrity. The journey of going from one extreme to another has not been without challenges. Shaikh, who has played many athletic roles in her career, is among the few celebrities who have spoken about their battle with body acceptance.

With vegetarian diets being arguably infamous for lacking protein, one would assume that the diet would not find favour with celebrities rightly obsessed with retaining sufficient muscle mass. But Shaikh disagrees. "All plants contain protein, and a lot of plant-based foods are protein-rich. This includes tofu, broccoli, chickpeas, lentils, and quinoa, among others," says the actor, adding that adopting a vegetarian meal plan is "cost effective and environment friendly". "More importantly, it keeps my conscience in check."

Her work-commitments may have compelled her to watch her calorie-intake, but, Shaikh struggled to come to terms with the method. Having previously told mid-day how the pattern did more harm than good, she recalled developing an eating disorder due to the habit. "I was on a calorie-restricted diet for Thugs of Hindostan, and it was tough to follow. For me, counting calories doesn't work, because when I do, I develop an eating disorder. When I was given a calorie-goal, I ate lesser than permitted in a bid to achieve the results faster. Then when I felt hungry, I would end up binge-eating. It was stressful. I would cry, look at my body and think I was ugly. It was like going into a hole," she had said. Today, her preferred meal options include home-cooked foods like "dal, sabzi, bajre ki roti and rice". "My comfort food is rajma chawal."

On long shooting schedules, she chooses to prepare and consume home-cooked meals. "[The fact that] I follow a simple diet, and I love consuming vegetables, makes the job easy. If I am shooting outdoors, I will either carry food from home, or eat the vegetarian food available locally. This is a great option, because I get to explore different cuisines."

Also Read: Fatima Sana Shaikh shares her struggle with epilepsy on social media

Nutritionist on getting enough protein on a vegetarian diet

. Include protein options such as dairy, pulses, tofu, nuts and seeds in your meals on a daily basis.

. Incorporate at least one source of protein in every meal that you consume in the day

. How you consume your food is equally important as the food you consume. Pair your cereals with pulses to make protein consumption complete. Some options are khichdi, idli, and dosa.

. Add grains such as quinoa, oats, buckwheat and amaranth, which are protein-rich foods when compared to other options

Krushmi Chheda is a sports scientist and nutritionist