Protein for Kids: Best Food Sources & what is too much?

Ensuring your kids have a well-balanced diet is vital for their growth and development. One key dietary component to include in their diet is protein. You may wonder if you’re giving your child enough dose of protein.

In this article, we discuss the right amount of protein your kids need in their growing years. We also share the right food sources that provide you with a sufficient amount of protein in your routine diet. Plus, we’ll throw some light on protein powder for teenagers and babies.

Benefits of Protein for Kids

There are several health benefits of protein for kids. It is essential for almost every part of their bodies. For young kids, protein is vital for their proper growth and development. Protein also helps repair and build bones, muscles and organs.

It even helps toddlers to build a strong immune system. Therefore, parents have to ensure they provide the right amount of protein to their kids.

What’s the Right Amount of Protein Needed for Kids, Toddlers and Babies?

For kids less than 10 years of age, protein needs may vary by weight. Often, younger kids require around 14–20g of protein every day. Older kids require around 20–35g of protein every day. The amount of protein required for kids depends on their age and weight.

Here is a chart breaking down the right amount of protein required for kids per their age:

To provide 13 g of protein to toddlers, you can give:

• Around ½ cup of tofu
• ½ cup of lentils
• 2 boiled eggs

High-protein Foods for Children

To ensure your kids get the most nutrients in their diet, you need to give them different protein-rich foods. Consider the variety of proteins, such as dairy, lean meats and plant-based.

Here are some good protein foods for kids:

Plant-based protein sources for children:

• Beans
• Peas
• Lentils
• Soybeans/tempeh/tofu
• Seed butter or seeds
• Peanut or other nut butter

Animal protein sources for children:

• Eggs
• Dairy (cheese and milk)
• Fish
• Lean poultry (chicken or turkey)

Is it Fine to Give Protein Powders to Kids?

Wondering whether to give baby protein powder or protein powders to teenagers? Well, your paediatrician may recommend you to give protein powder to kids in extreme cases. Unless recommended by a paediatrician or a registered dietician, it is best to enhance your child’s regular protein intake via food sources.

How Much Protein is too much for Kids?

In certain cases, kids may get an overdose of protein. But it is quite rare. It happens if you provide kids with large portions of protein supplements or shakes.

The signs of too much protein in kids include:

• Diarrhoea
• Nausea
• Kidney stones
• Dehydration
• Intestinal discomfort

If you are worried about excessive protein, we suggest seeking help from your child’s paediatrician for improvement.

Conclusion

Proteins are vital nutrients that are the building blocks of our bodies. It even offers the much-needed energy and fuel to the body to stay active every day. Do follow the recommended doses of protein as per their age.

Also, Read this: Nutrition for Kids: Diet to Keep Your Kids Healthy in 2022