Choose High-Protein Food for Children
Protein is an essential macronutrient that helps in growth and hence, for growing children, protein intake is a must. Protein is the building block for bones, muscles, blood, cartilages, skin, etc and hence, a “proteinous” diet is a must. At the same time, it provides a constant source of energy for your child’s activities. It is an important component of every cell in the body and helps to build and repair our body tissues. Proteins are also used to produce enzymes, hormones and other body chemicals.
How to Choose High-Protein Food for Children?
• Types of Foods with High-Protein:
High-protein foods come in both vegetarian and non-vegetarian forms. Meats like beef, chicken, fish, lamb, turkey, etc are rich in protein. Dairy products like cheese, milk, eggs, cottage cheese, cream, yoghurt also great protein sources. Other sources of high-protein are beans, peas, peanut butter, etc.
• Amount of Protein Needed by Children:
Again, depending on your child’s age, you need to decide on the amount of high-protein content in their diet. For example, children between 1-3 years need 13 grams of protein daily; toddlers between 4-8 years need 19 grams of protein per day and children between 9-13 years need 34 grams every day.
• Planning a Regular Protein Intake throughout the Day:
Plan your child’s diet in such a way that protein gets into their body throughout the day. Children naturally are much more active than adults and as such, consume their energy much faster than us. Protein being the primary source of this energy, a constant or regular source of protein intake ensures that your child remains active and full of energy throughout the day. Unlike fat and carbohydrates, our bodies do not store protein and hence, a constant replenishing is needed to get the necessary energy. Thus, give your child some form of protein in the morning, at breakfast, so that it gives your child the much-needed energy to start his/her day. Serve some eggs, or spread some peanut butter on a piece of toast. You can also make some French toasts, or pancakes and even serve some milk for breakfast. Use peanut butter extensively during lunch to ensure that even in the afternoon, the protein is again replenished in your child’s body. Therefore, add some peanut butter to your sandwiches. Use chicken, tuna and eggs for the sandwich filling as well. An extra layer of cheese not just makes your sandwiches delicious, but also makes it rich in protein. Other protein-rich options to serve during lunch are macaroni and cheese, chicken salads, etc. Similarly, during the dinner, you can plan some grilled chicken or beef for your child, or make some tempting chicken nuggets or serve some cheesy pizza. While your children enjoy such tasty meal, you would enjoy the immense satisfaction of being able to give the right diet to your children.
Thus, choosing high-protein diet for children is an absolute must. This not just helps them grow, but also ensures that your child remains active throughout the day.
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