Proteins for child is important. These are the essential nutrients that work as the building blocks in our bodies. It is a key element that fuel and energy our bodies need to move and be active every day. Intake of adequate protein for kid athletes is important for your growing child thereby choose only high-quality of protein healthy sources to help your child grow strong and healthy.
Protein food for toddlers packs a powerful punch, boosting energy, building muscle, helping kids’ bodies grow, even repairing injuries. Mommies need to know how much protein your child needs. Only 10-20% of calories need to come from protein, so it is not hard to get enough to educate yourself.
Recommended Dietary Allowance for Protein – Grams of protein needed each day your child will need:
- Children ages 1-3: 13 grams
- Children ages 4-8: 19 grams
- Children ages 9-13: 34 grams
- Girls ages 14-18: 46 grams
- Boys ages 14-18: 52 grams
1.Beans are rich in proteins
Beans are loaded with fiber and proteins and most importantly they hardly take time to prepare. Chickpeas are the best. You can cook beans in pasta or make a curry subji which is equally good. You can use beans in your salad preparation or prepare soup. High proteins diet food helps promote healthy digestion and helps your kids feel fuller, longer, so they are not asking you for in between meals.
2. Protein enriched eggs
One large egg has 6 grams of protein and delivers vitamin D, vitamin B12 and iron. Scramble some eggs for your kids instead. If your kids are not fans of scrambled, try different presentations like egg salad, omelet, or egg sandwich etc. Eggs also make a great starter food for babies.
3.Great source of protein – Sweet Potato
Short on time and need something nutritious? Whether your kid is 6 months, 6 years old or 16 years old, sweet potatoes are appealing. They are packed with vitamin A, fiber, and potassium.
4. Nuts & seeds provides maximum proteins
Nuts and seeds to deliver a healthful trio of fiber, protein, and healthy fats. Mix it up by offering cashews, walnuts, almonds, pecans, sunflower seeds, chia seeds and more. If your child has a tree nut allergy, seeds may be a safe choice and a good way to get important nutrition. Nuts are high in magnesium, a mineral that is crucial in bone development and energy production. Walnuts, pecans, chia seeds and flaxseeds are high in alpha-linolenic (ALA) acid, a type of omega-3 fat that the body cannot make so you must make it.
5.Chicken breast is a rich source of proteins
Chicken breast is one of the most popular protein-rich foods. If you eat it without the skin, most of its calories come from protein. Chicken breast is also very easy to cook and versatile. It can taste delicious in a wide range of dishes.
Oats are among the healthiest grains available. They provide healthy fibers, magnesium, manganese, thiamine (vitamin B1), and several other nutrients.
7.Cottage cheese – Paneer excellent protein for child
Cottage cheese is a type of cheese that is low in fat and calories. It is a rich in calcium, phosphorus, selenium, vitamin B12, vitamin B2, and various other nutrients.
Quinoa is a popular pseudo-cereal that many consider a superfood. It is rich in proteins as well as vitamins, minerals, fiber, and antioxidants. Quinoa has numerous health benefits.
9.Yogurt is a great milk protein
Yogurt is an excellent snack for kids because it is a good protein and calcium. Calcium is especially important for kids’ developing bones. Some yogurts also contain live bacteria, which benefit the digestive system. Try to prepare yogurt at home or choose plain, full-fat yogurt and sweeten it with fresh fruit or a put honey.
10. Fish is good protein for child
It is best protein for child growth. Smaller fish usually have a lower risk of mercury contamination; choose mild, flaky varieties like sole, flounder, tilapia, salmon and pollack. Make fish fingers by coating small chunks of fish with a mix of breadcrumbs, a little grated Parmesan and salt and pepper. Drizzle with olive oil and bake. Make tuna salad with light mayo and collaboration finely chopped carrot and celery, spread on whole wheat bread, and cut into quarters.
The above-mentioned are best protein for kids, apart from this there are other essential proteins, you can use peanuts, broccoli, sprouts, shrimp, milk, soy milk, tofu as well as lentil to prepare food items or with other combinations .
Remember, real foods not protein supplements are always better for growing bodies, especially after a hard workout. Teens and teen athletes are sometimes drawn to protein supplements after a workout, but kids need a high protein diet combination of protein and carbs to rebuild muscle broken down during a workout.
It’s always best for them to eat a meal. If you are vegetarian or vegan, there are plant based protein for kids available as supplements or you can prepare easily at home.