How Much Protein Do Kids Need?
How much protein to give to your kids? It’s the current hot topic among parents. Often parents worry whether their carbs-eating children will have enough protein, especially if they don’t eat meat. Don’t worry.
There are various sources of protein besides meat. For, there are several types of foods rich in protein. So, parents don’t have to stress.
In this article, we discuss how much protein is vital for kids and how to incorporate protein-rich foods into your everyday diet.
Why is Protein Important?
Protein is an essential macronutrient or a vital food component that is crucial for the body in large amounts for normal functioning. Protein also serves as a good energy source, as it contains four calories which is the per gram measure of energy in food. Nonetheless, protein in a child’s diet is vital for various purposes.
Protein is the major building block in the human body. It also serves as a major component in organs, muscles, and skin. It even assists in better wound healing and helps the body to maintain acid-base and fluid balance. Since undergoing various changes in their growing years, kids need protein to repair cells and to form new ones.
All these functions are crucial for kids’ rapidly changing bodies. If proper protein is not provided, your child’s height and development may slow down.
How Much Protein Do Children Require?
Children of age 1–3 years require 14g/day of protein. 1 cup of milk contains 8g of protein and 1 egg has about 7g of protein. It means a child may technically meet the whole day’s protein need in breakfast only by taking a protein drink for kids or having eggs.
It is only the minimum dietary requirement and does not consider the child’s weight, height, and activity levels.
When the child gets older, the protein requirement increases as per their age:
- 14 g protein: 1–3 years
- 20g protein: 4–8 years
- 40g protein: 9–13 years (boys)
- 35g protein: 9–13 years (girls)
What Foods Include Protein?
Instead of worrying about how much protein your kids consume every day, we suggest focusing on providing a protein-rich food source. One must include protein in their diet during breakfast, lunch, dinner, and snacks. It is the best way for ensuring a child gets enough protein.
Here are some foods containing protein:
- Eggs
- Lean Meat
- Seafood
What if a Child doesn’t Eat Meat?
In case a child doesn’t eat meat, don’t stress. It is attainable for them to have enough protein in their diet. Make sure you have a good source of vegetarian proteins in every meal.
Here are some examples of vegetarian sources of protein:
- Yogurt
- Cheese (e.g. ricotta cheese and cottage cheese)
- Lentils
- Kidney beans
- Black beans
- Hummus
- Seeds
- Cannellini beans
- Nuts and nut butter
- Tofu
- Seeds
What about Protein Powders for Kids?
Protein powder for kids is not essential if they eat diverse food items. But if you look at the list of ingredients present in a protein powder container, you will see so many additives in it.
But if you think that your child does not have enough protein via food sources, you can consider giving them a protein powder after the recommendation of a doctor. Make sure the protein powder contains good protein and has fewer additives.
Conclusion
Protein is the main component of a well-balanced diet for kids. It also supports proper growth and development. But you must know the right amount of protein to give at the right age. It will ensure that your child has a protein-rich and balanced diet in their growing years.
Also, Read this: What should be the Right Nutrition & Diet for Children?
