Protein plays a pivotal role in ensuring kids grow healthy and strong. From building muscles to supporting bodily functions, protein is essential in any child’s diet. Many parents might wonder why protein is so crucial and how they can add more of it to their children’s meals.
Why Protein Matters:
1. Supports growth and development
Protein provides the building blocks for new cells, tissues, and muscles. It is particularly important for growth when their bodies need additional resources.
2. Energy
Protein helps fuel children with energy for their daily activities. Carbohydrates are often the go-to for energy, but protein provides sustained and long-lasting fuel.
3. Immune system booster
Children’s immune systems are still developing; protein plays a key role in producing antibodies, which help to fight off infections and illnesses.
4. Tissue repair
Kids are always on the move, which can lead to cuts and bruises. Protein helps to repair body tissues, ensuring they recover faster from minor injuries or scrapes.
5. Brain Health
Amino acids in protein are essential for brain function. Proteins help produce neurotransmitters that aid in sending signals between nerve cells, which is crucial for cognitive development and focus.
How Much Protein Do Kids Need?
Protein needs for children vary based on age, size, and activity level. Here are general guidelines based on age:
1-3 Years old: 15g (or 0.5g per lb. body weight)
4-8 Years old: 19g
9-13 Years old: 34g
14-18g: 46-52g
Simple Ways to Increase Protein Intake for Kids:
- Eggs
The powerhouse of protein can be served in several ways: scrambled eggs for breakfast or hard-boiled eggs for lunch.
- Greek Yogurt
Greek yogurt holds double the protein of a regular yogurt. It can be mixed with fruits or cereals.
- Nut butters
Barring no allergies, peanut, almond, or sunflower seed butter can be spread on toast or served with fruit or crackers.
- Cheese and dairy
String cheese, cottage cheese, or milk are simple ways to boost protein intake with snacks or meals.
- Lean meat
Chicken, turkey, or lean beef are all rich in protein and can be added to sandwiches, salads, or pasta dishes.
- Beans and lentils
Plant proteins can be included in numerous meals and are a great option for non-meat or dairy eaters.
- Tofu
Vegetarian sources of protein are versatile and can be added to meals the same way meat would.
- Fish
Salmon and tuna are rich in protein and omega-3 fatty acids
- Protein smoothies/shakes
Blend fruits with Greek yogurt, milk, and even a small scoop of protein powder for a delicious and nutrient-packed drink.
- Quinoa
This whole grain is a complete protein that can be used instead of rice or pasta. Delicious to add to salads or serve with meats.
Ensuring that your child consumes enough protein doesn’t have to be complicated. With various delicious and nutritious options, boosting their protein intake can be as simple as making swaps in meals or snacks. A balanced diet includes all essential nutrients and will give your little ones the energy and resources to grow and thrive.
Reference:
Choc. (2022, November 11). How much protein does my child need? - choc - children’s health hub. CHOC. https://health.choc.org/how-much-protein-does-my-child-need/
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