How many times have you heard that you should feed your kid a balanced meal? Too many to count, we are sure!
A healthy meal can go a long way in keeping your child happy and healthy. But today, we are moving towards a life where meals are all about junk foods and sodas!
And that is why a number of youngsters today are turning obese!
Are you looking to beat the trend and help your kid become healthy? Then you need to give her a wholesome diet. A balanced diet means a healthy portion of protein too!
Benefits Of Protein For Kids:
Are you wondering why exactly your kid needs protein in her diet? Here are all the benefits protein has to offer:
1. Builds Muscles:
Protein is the building block of life. Protein helps build, maintain and replace tissues in the body. It also helps maintain the immune system and all the organs in the body (1)!
2. Helps Cells Grow:
Protein is essential for the growth of cells in the body. It replenishes blood, heals wounds, aids the growth of nails and hair, etc.
3. Promotes Healthy Metabolism:
Protein in the form of hormones and enzymes keeps the metabolic process of the body healthy (2).
4. Boosts Immune System:
The body’s immune system fights illnesses to keep itself healthy. Protein also works as antibodies to assist the functioning of the immune system (3).
5. Provides Calories:
Proteins for kids can do wonders for them.Carbohydrate provides the body with the energy it needs. But when enough carbohydrate is not available, the body uses protein to get calories.
6. Produces Hemoglobin:
Your body needs oxygen to function at its optimum. Protein assists in the production of hemoglobin, the part of blood that carries oxygen to all parts of the body (4).
[ Read: Best Iron Rich Foods For Your Kids ]
How Much Protein Do Kids Need?
So, it is clear now why your kid needs protein in her diet. But how can you ensure she is getting enough of this nutrient? In fact, how much protein does an average kid need? We have a simple guide here to help you out (5)!
- 0-12 months: 9.1 gram of protein per day
- 1 – 3 years: 13 gram of protein per day
- 4-8 years: 19 gram of protein per day
- 9-13 years: 34 gram of protein per day
Best Source Of Protein For Your Kid:
So, now you know how much protein your child needs every day. Protein for children is important and should be given adequate amounts. But how can you ensure that she is getting adequate amounts of it? The solution is pretty simple. You need to load your child’s diet with protein-rich foods!
Here’s a handy list of foods that are full of proteins.
1. Dairy Foods:
You need to ensure that your kid gets plenty of dairy food in her daily menu. Dairy foods like milk, yogurt, cheese, and cottage cheese are full of protein.
Eggs are among the best sources of protein for your kid. They contain high-quality protein and taste yummy too! So, give your little one an omelet or a hardboiled egg for breakfast.
[ Read: Yummy And Easy Egg Recipes For Your Kids ]
3. Lean Meats:
For non-vegetarians, lean meat like skinless chicken and lean beef makes an excellent source of protein. The best thing is that kids in general love to eat lean meat!
4. Plant – Based Protein Sources:
If you are a vegetarian or vegan family, don’t despair! You too can ensure a protein-rich diet for your kid. Try adding soymilk, soy yogurt, tofu, legumes, nuts, and seeds to your kid’s meal plans. Peanut butter is a favorite among kids and a great source of protein!
[ Read: Yogurt Recipe For Kids ]
Serving kids a healthy diet is no rocket science. But yes it can be a battle. Kids tend to be fussy eaters and to find the right combination for their choosy palate can be tough. Fortunately, most sources of protein tend to be kid-friendly foods. So, incorporate these amazing protein-rich foods in your daily menu and ensure your kid’s healthy growth!
Do you know any healthy protein-based recipe that makes your kid drool? Share with us!
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