Protein is a macronutrient that provides energy for the body. It is a necessary component of every diet; however, it is especially important for growing children. Protein is essential for tissue repair, enzyme and hormone production, healthy skin, muscle function and proper growth and development, primarily during childhood and adolescence. There are many protein-rich foods to help children meet their daily protein needs.
Recommended Dietary Allowance
For individuals of all ages, protein accounts for 10 to 30 percent of the daily calories consumed. Your child's daily protein needs differ, depending upon age and size. According to the recommended dietary allowance, an average 4-year-old child needs approximately 19 to 25 g protein per day. Another way to determine daily protein needs is by your child's weight. Children age 4 to 8 need 1.5 g protein per kg body weight or .6 g per pound of body weight.
Amino Acids
Protein is made up of basic units or building blocks known as amino acids. After consuming protein, it is broken down by the body to form amino acids. The body can use these amino acids to form protein when it is needed for the maintenance of muscles, bones, blood and organs. There are 20 different amino acids which join together to create protein. While some amino acids are made by the human body, others are not. These are known as essential amino acids because they must be obtained through food.
Types of Protein
Protein sources are labeled according to the number of essential amino acids they contain. A complete protein source is one that provides all essential amino acids. Complete protein foods are animal products such as meat, poultry, fish, milk and eggs. An incomplete protein source lacks one or more essential amino acids and must be paired with other, complementary proteins, to provide adequate amounts of all the essential amino acids. For example, rice and beans are complementary proteins because, when eaten together, they contain all essential amino acids, but when eaten alone they lack one or more essential amino acids.
Protein-Rich Foods
Protein is found in a variety of foods. Your 4-year-old kid does not have to eat steak, fish or tofu to meet their protein needs. There are many other, more kid-friendly protein-rich options. One medium egg provides 6 g of protein. A 3 oz. serving of chicken breast, whether it is in the form of chicken fingers, tenders or nuggets, provides 21 g protein. One cup of low-fat cottage cheese provides 28 g protein and 1 cup low-fat milk provides 8 g protein. A 1/2 cup cooked soybeans or other legumes provides 11 g protein.
Protein-Rich Snacks
An excellent way to increase your child's protein intake is to offer protein-rich foods at snack time. One-half of a sandwich, such as tuna fish, provides 8 g protein. Yogurt layered with fruit or granola provides 12 g protein per 1 cup serving. Just 1 oz. of cheddar cheese provides 11 g protein, and 2 tbsp. of peanut butter provides 7 g of protein. Add crackers or an apple for a snack idea.
Protein-Rich Meals
At meal times, especially dinner, it is a good idea to give your child milk instead of sugar-sweetened beverages. Essential for strong bones and teeth, milk is rich in calcium, vitamin D and protein. Aside from meat, fish and poultry, children usually like chili, soups or stew. These foods combine meat, vegetables and beans and are therefore an excellent way to increase your child's protein intake.
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