As a parent, you're likely interested in nutritional shortcuts -- foods that appeal to kids, that are nutrient-dense and are fast and easily accessible. Protein bars are often tasty to even picky appetites, plus they require no cooking and can be toted anywhere. If you want to make protein bars a regular part of your child's diet, pediatric health specialists have a few facts you should consider.
For Adults Only
Protein bars are formulated primarily for adult nutritional needs, Janet McKenzie, a doctor of naturopathic medicine, said in an email interview. "They may not be 'bad' for children, they may also not be appropriate. Children don't generally need high protein diets, so other snack bars that are higher in carbohydrates, such as granola bars, are often a better choice." Also, protein bars might contain whey, gluten, peanuts, soy, casein, as well as other potential allergens that parents must look out for, said Dr. Michael Wald, director of Nutritional Services at Integrated Medicine & Nutrition, in an email interview. Diarrhea sometimes occurs when protein bars are consumed. "Younger children still have delicate digestive systems, and some bars may be too difficult to digest," Joan Boccino, a licensed acupuncturist and Chinese medicine specialist, said in an email interview.
Grown-up Ingredients
Many protein bars are loaded with ingredients that won't serve children well nutritionally, Dr. Anatoly Belilovsky said in an email interview. "For example, some contain whey and soy, so allergy or intolerance are possibilities. The biggest problem with protein bars, powders, and drinks is in their misuse, causing protein overload." Dr. Jaime Schehr, a naturopathic doctor and registered dietitian, urges parents to differentiate a protein bar from an energy bar, which can have ingredients, such caffeine, that are not appropriate for children. It is also important to make sure that the protein bar does not provide more grams of sugar than grams of protein. "Remember, most protein bars are made for athletes and may contain amounts of protein too high for children," Schehr said in an email interview.
When They Work for Children
Wald says protein bars aren't all bad when it comes to kids. The bars can be very useful for supplementing the diet of children who have deficient diets and who will not eat differently. Schehr notes: "Skipping meals in children can lead to fatigue, behavioral and attention problems, poor school performance and irritability, so a protein bar is indeed a better choice than skipping a meal." If you're using protein bars regularly to supplement your picky eater's diet, Wald says a bit of oversight may be necessary. "Adding protein by protein bars, as with any other foods, should be determined based on body composition and balanced against healthy carbohydrates and fats. If body composition information is unavailable, keep a diet log to help you keep track of and balance out the increased protein against the needed fats and carbohydrates."
Nutritional Bar Ingredients
Lisa C. Cohn, a licensed and registered dietitian, emphasizes the educational aspects of nutrition: parents should encourage children to eat freshly grown and prepared foods more than packaged snacks, such as protein bars. "Making a homemade bar is best, using dried fruits and nuts," Cohn said in an email interview. "Hemp nuts are especially good." McKenzie recommends looking for bars that include "low glycemic sources of carbohydrates like nuts, seeds, and whole grains like oats to prevent a 'sugar rush' and keep those little appetites satisfied longer." Be careful to check the ingredients and choose a bar low in sugar, higher in fiber and without herbal or nutritional additives. An adequate source of protein in the form of a bar for a child should be between 6 and 12 grams of protein.
Other Ways to Get Protein
Cohn says parents must hold the line in the interest of their kids' nutritional needs, even when it would be easier to rely on quick and easy foods, such as protein bars. "Protein needs should be met by food sources that contain vitamins and minerals: lean chicken, turkey, meats, fish, seafood, tofu, eggs and beans."
References
- Janet McKenzie, BSN, MBA, ND; Naturopathic Physician, Perfect Balance Natural Health Care; Hamilton, Ontario
- Anatoly Belilovsky, MD; Medical Director, Belilovsky Pediatric Center; New York City
- Michael B. Wald, MD, MS, CNS, CCN, CDN; Director of Nutritional Services, Integrated Medicine & Nutrition; New York
- Joan Boccino, MS, L.Ac.; practitioner, Herbs and Healing; New York City
- Jaime Schehr, RD, ND; New Jersey & New York
- Lisa C. Cohn, MMSc, RD; President, Park Avenue Nutrition; New York City
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