Protein-rich foods and their role in baby

Protein, also known as the building block of life, plays a crucial role in forming the cells and internal organs of the human body. It is especially vital for the growth and development of children, supporting both their physical and cognitive development. Protein can be sourced from both animal and plant-based foods, and the dietary protein needs of children vary according to their age.

1. What is Protein and Which Foods Contain It?

Protein, often referred to as the essential macronutrient, constitutes the basic building material for cells and internal organs within the body.


For children, especially those in the early stages of development, the following foods are excellent sources of protein:

• Animal-based: meats, fish, shellfish, eggs, dairy products, and their derivatives (butter, cheese, yogurt, etc.).
• Plant-based: legumes (green beans, red beans, black beans, soybeans), nuts (cashews, walnuts, almonds, etc.), plant-based butter, whole grains, and others.

2. The Role of Protein in Children's Development

Protein plays a crucial role in the development of children, particularly those in the weaning stage.


Here are the essential roles of protein in children's development:

• Weight and Physical Development: Protein aids in healthy weight gain, physical growth, and overall development.
• Immune System: As a component of antibodies, protein boosts the child's immune system.
• Brain Development: Protein supports comprehensive brain development in children.
• Digestion: Protein forms enzymes that facilitate better digestion.
• Cell Formation and Life: Protein assists in cell regeneration and the formation of new cells and organs, providing energy for the body to function and maintain life.

3. Protein Requirements for Children According to Age

The protein needs for children vary depending on their age. On average, a child requires approximately 2 grams of protein per kilogram of body weight per day. The specific requirements are as follows:

• Children aged 1 - 3: 15 - 18 grams per day
• Children aged 4 - 6: 20 - 23 grams per day
• Children aged 7 - 10: 28 - 32 grams per day
• Children aged 11 - 14: 42 - 45 grams per day

It's essential to note that the amount of protein does not equate to the amount of meat consumed. Approximately 20 - 30 grams of unprocessed meat (fish, pork, beef, chicken) contains only 4 - 6 grams of protein.



For children, especially those in the developmental stage, the protein requirements might be higher. Protein from animal sources is preferred as it has a higher value and contains essential amino acids, making it easier for children to absorb. In each child's daily meals, animal-based protein should account for approximately 50 - 60%.


Nevertheless, children should still be provided with a diverse range of both plant-based and animal-based proteins to ensure a well-rounded diet and optimal absorption. Additionally, it's crucial to avoid excessive protein intake, as it may have adverse effects on a child's liver and kidneys.

4. The healthiest sources of protein for kids

Parents who want to add protein in their children's food should choose plant-based proteins, seafood and lean meats.

Plant Protein

Plant-based protein sources are one of the healthiest options for kids. Include these plant-based sources of protein in your child's diet:

• Beans: Mix beans into meals for kids.
• Nut butter: Use peanut butter and other nut butters with no added sugar.
• Nuts: Peanuts, almonds, pistachios, and walnuts are excellent sources of protein.
• Whole grain bread: Use whole grain slices instead of white bread.

Seafood Protein

Seafood is an excellent source of protein, however, some children may develop an allergic reaction when eating them. Consult your doctor if your child has symptoms of an allergic reaction. Children 2 years and older, parents should give them 2 servings of fish per week. Parents continue to offer kid-friendly seafood, such as fish with a soft texture that tastes better to kids' taste buds:

• Pollen fish.
• Flounder.
• Tilapia.
• Tuna.

Protein in lean meat

Protein found in lean meat is one of the most popular sources of protein for kids like chicken or turkey. Choose lean sources of meat that are lower in saturated fat and limit your intake of red meats like beef or pork. Some tips to keep lean meat fresh:

• Grill or saute meat instead of frying.
• Remove the chicken skin.
• Use herbs and spices for seasoning instead of salt and butter.

5. Healthy protein choices for picky eaters

For children who are picky eaters, parents can add protein to their children with some ideas such as:

1. Involve your child in meal planning, grocery shopping, and food preparation.
2. Limit snacking one to two hours before meals.
3. Provide healthy protein-rich foods for children:

• Start your breakfast with eggs or milk. You can add a little syrup to the milk or create the shape of eggs into many funny shapes that attract children.
• Lunch with burgers and vegetables that your baby likes: If your baby is a picky eater and doesn't want to eat rice, you can absolutely give him bread.
• Beans can be added to your child's favorite food.
• Give your child a snack with cheese.
• Yogurt and cereal: These are two extremely kid-friendly sources of protein. Many children love to eat because they are easy to eat and delicious.
• Learn more picky eaters tips to help your child develop healthy habits that last a lifetime.

You can refer to Vitacare USA's natural and safe supplements to provide the necessary nutrition for your child.

Conclusion

Protein is one of the most crucial nutrients for children's physical and mental development. As a parent, understanding your child's protein needs according to their age is essential in ensuring they receive an adequate protein intake daily.