How much Protein Do kids really need?

1. How much Protein Do kids really need?

2. We are all aware of the importance of kids’ nutrition as well as importance of protein for kids. • Parents are often worried about their kids nutrition, are they growing well? are they getting enough proteins? Many a times we are giving too much proteins to our kids, and sometimes we are giving too less proteins to kids. • In this blog let’s understand the protein needs of children and how to include the right protein for kids in their meals

3. Importance of Protein for kids i • Proteins are often termed as ‘Building blocks’ and are one of the major macronutrients vital for growth, development, maintenance of tissues, building immunity as well as vital for production of hormones, and various enzymes. They are involved in all bodily functions and are vital for overall health. Hence proteins are of great importance in kids’ growth and development and diverse sources of proteins can be included in kids diet to ensure they are getting good proteins in their meals. 

4. Factors that may influence protein requirements: ii • Age, gender, physical activity, body weight affects protein requirements in children. • Protein intake in first year of life is very crucial. Breast milk is considered as the gold standard for kids nutrition in the first year. Breast milk has low protein of 1.2 g/ 100 ml and is easily digestible. After one year, requirement of proteins show a slight decrease. Growth spurts seen in adolescent children and in boys the protein requirements are more due to high growth rate and more muscle mass. • Inadequate protein intake leads to stunting, and growth retardation, also affects immunity and brain development.

5. Recommended dietary intake of protein for Kids • Protein requirements in different age groups are given below as per Indian RDA 2024: • (Recommended Dietary Allowances) • Infants 0-6 months 8.0 gm/d • Infants 6-12 months 10.5 gm/d • Children 1-3 years 12.5 gm/d • Children 4-6 years 16.0 gm/d • Children 7-9 years 23 gm/d\ • This is the minimum requirements of protein for kids, however in case kids are involved in intense physical activity, their requirements may vary. iii

6. Protein rich sources (plant based) 3 Protein rich plant-based foods are legumes, dals and pulses, kidney beans, chickpeas, lentils, soy and soy products like tofu. In case of vegetarians’ a cereal – pulse combination will give your child complete proteins, like dal khichdi, rajma chawal, dal rice, dosa sambhar, chapati with vegetable dal, rajma wraps etc.

7. Protein rich sources (animal based) • Milk and milk products (like curd, yogurt, cheese, and cottage cheese) fish, meat, eggs and poultry are all protein rich. • Dairy sources are also calcium rich and can add value to your child’s meals. • Kids love eggs, so make sure to include a whole egg daily. Egg is not only a good source of proteins, the yolk contains vitamins like A, D, E, K as well as B Vitamins. Egg yolk is a great source of choline which is good for bones and brain.iv • Fishes are not only great source of proteins, the micronutrients in fish are easily available to the body, they also contain good fats (omega 3) like EPA (Eicosapentanoic acid) and DHA (Docosahexaenoic acid) which are good for brain and some B vitamins as well which are great for nerves. v

8. Meeting Your Childs protein requirements vi

9. Focusing on Kids nutrition along with good protein for kids is a priority in growing years. Kids need to consume proteins on a regular basis as it is a vital macronutrient and most of our body functions and growth, development and immunity depends on proteins. • Making meal time stress free, making sure to include all food groups in child’s plate, including variety of colors to your child’s plate, along with good proteins in all meals can be the goal while planning for kids’ nutrition. • In addition, a nutritional drink like Complan can be included in your child’s daily routine to meet your child’s nutritional needs.

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