Protein is a macronutrient essential for the growth and development of children. Yet, many researches show that most preschool and school-going kids do not meet their daily protein intake. If a kid is growing slowly or looking small for his age, he might not be getting all the proteins and nutrients required. However, there is nothing to worry about. With some basic changes, you can get your child back on track. This content will provide you with some basic information about protein and how you can include it in your child’s everyday routine. 

Why is Protein Important?

As you might know, protein is important to perform various bodily functions. This includes the repair and recovery of the organs, muscles, skin, blood, hair, and even nails. The body requires 20 amino acids to make up protein, out of which it produces 11. Thus, the remaining 9 amino acids should come from foods.

Food sources offer different types of proteins like vitamin E and B, iron, zinc and magnesium. It provides important nutrients to almost all parts of the body. Thus, children who do not get enough protein will experience different health issues like poor concentration, fatigue, bone and joint health problems, and slowed growth. It can also cause decreased immune response, delayed wound healing etc. However, by making small changes, you will be able to protect your child's body and health against most of these deficiencies. 

How Much Protein Should Your Child Take?

Reference Nutrient Intake (RNI) for protein for different age groups:

However, you should understand that every child is unique, thus, it can be hard to know the exact amount you need to feed. The above mentioned chart is to just give you an idea about the intakes. 

Best Protein Sources for the Kids

According to one of the recent surveys, snacks can make up to 30% of daily calories. However, most of these snacks are often low in nutrients or junk. This is mainly because kids are picky eaters who like to explore options out of their meals. Thus, as a parent, it is important for you to look for simple yet efficient options that will help you to provide the necessary nutrients to your kids.

For instance, milk is one such easy source of protein that you can give to your kids. They enrich your kids with vitamin D and calcium, which are considered to be important nutrients for bone growth and development. You can also choose other options like yogurt and cottage cheese.

Other options include nuts, nut butter and smoothies. These are delicious options that most of the kids love to munch on. If your kid likes to explore, you can also choose hard boiled eggs, trail mix and more. Some of the foods where you can find the most complete source of proteins are poultry, red meat, yogurt, fish, milk, eggs, tofu as well as other soy products. These foods are specially rich in the protein building blocks known as amino acids.

Plant Based

Including plant based protein in your child’s diet can also be a great option as it contains many essential vitamins, minerals as well as extra fiber. Some of the best examples of plant based protein include beans, lentils, and pulses like chickpeas. You can also include other foods and drinks like fruits and vegetables when you are eating plant based protein. This will help you to balance and optimize the iron absorption. 

However, solely depending on plant based foods for protein might not be ideal, especially if you are not a vegetarian. Plant based foods do not contain the same quantity or quality of proteins that you will find in animal sources. In such cases, it is important for you to try and combine different protein sources like grains and beans. This ensures you will get a full range of amino acids which are required each day. You can simply balance with ground nuts, pulses, ground seeds, grains and soya. 

How Often Can You Offer Protein?

It is recommended to offer protein at least 2-3 times a day for your kid. There is no thumb rule to say when or what protein sources to offer. On the other hand, offering protein during meal time helps you to provide a balanced plate for your child. Including vitamin C foods like fruits and vegetables along with the protein will also enhance the iron absorption. The basic thing to consider is to ensure that your kid is getting enough protein throughout the day through meals and snacks. 

Healthy Protein Rich Snacks for your Kids

When it comes to snacks, especially in India, it is important to scrutinize and choose the best for your kids. Most snacks are deep fried and sugar laden, which can cause many problems in the kids. Thus, it is important to either give home made snacks that are made by using simple straight forward ingredients or choose a snack brand that can offer you this assurance. This is where Healthy Master comes into play. We at Healthy Master are offering some of the nutritious snacks that are specially curated for the kids. 

Healthy Master snacks are made using natural ingredients, which are low in calories and high in its nutritional value. For instance, these snacks are baked instead of fried to retain maximum nutrients. They are also free from preservatives, artificial flavors and other unnatural elements. 

Conclusion

Unlike vitamins and minerals that are hard to find, proteins are abundant in a variety of foods we eat. With some basic planning and considerations, you will be able to provide the necessary protein to your kid for better growth and development. Variety, quality and proportion are the three important factors you should consider. 

The benefits of proteins for your child goes beyond physical growth. From fueling their body with ample energy to supporting the immune system, protein is a powerhouse of nutrients that should be a mainstay in your kid’s diet. All you have to do is to make it fun and exciting for you and your kids.