Discuss briefly the methods to improve the quality of protein in the diet, giving suitable examples.

The methods to improve the quality of protein in the diet:--

1. Eat your protein first

When eating a meal, eat the protein source first, especially before you get to the starches.

Protein increases the production of peptide YY (PYY), a gut hormone that makes you feel full and satisfied.

In addition, a high protein intake decreases levels of ghrelin, the “hunger hormone,” and increases your metabolic rate after eating and during sleep.

What’s more, eating protein first can help keep your blood sugar and insulin levels from rising too high after a meal.

In one small study, people with type 2 diabetes were served identical meals on different days. Blood sugar and insulin rose significantly less when they consumed protein and vegetables before eating high carb foods, compared with when the order was reversed.

2. Snack on cheese

Snacks are a good way to get extra protein into your diet — as long as you choose healthy ones.

Many common snack foods, such as chips, pretzels, and crackers, are very low in protein.

For example, a 1-cup (30-gram) serving of plain tortilla chips has 142 calories but only 2 grams of protein.

In contrast, a 1-ounce (28-gram) serving of cheddar cheese contains 7 grams of protein, along with nearly 30 fewer calories and 6 times as much calcium.

Additionally, cheese doesn’t seem to raise cholesterol levels much, even among people with high cholesterol. In fact, some research suggests that cheese may even benefit heart health.

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