High-Protein Food for Kids (and Why It's Important)

Written by Dnyaneshwari Burghate | May 31, 2022

Introduction

What Is Protein?

Proteins are a very important nutrient. They are the building blocks of life. Our muscles, organs, hair, skin, and nails are all made of, repaired by, and maintained by protein. They also work as enzymes, hormones, and immune molecules in our bodies. These functions allow our children’s bodies to grow and develop into strong, healthy adults. Proteins are made up of small molecules called amino acids, and there are 20 amino acids in total. Our bodies can naturally produce 11 of these amino acids, and the remaining 9 are found only in our diets. This guide looks at high-protein foods for kids through a balanced diet.

Why Do Kids Need Protein?

Protein is key to children’s growth and development. Children who do not get enough protein in their diets can be prone to fatigue, poor concentration, delayed growth, and a weaker immune system. This means your child may be more likely to fall ill, struggle in school, or experience stunted growth. These symptoms can have a large impact on overall health and well-being. Therefore, it is important that you provide your kids with protein-rich foods as part of a balanced diet.

How Much Protein Do Kids Need?

Keep the age-wise gram breakdown (4-9, 9-13, 14-18 girls/boys) — this is a strong, specific, snippet-friendly data point. Keep intact, possibly convert to a small table for scannability.

It is important that kids have the right amount of protein in their diet to avoid any complications. It is recommended to serve protein-rich foods for kids at least 2 times per day, and 3 times if your child is a vegetarian.

There are also other factors like weight, gender, and age that need to be taken into consideration while children consume protein. It is always recommended to check with a paediatrician to make sure their diet and protein consumption are right for them.

Best Sources of Protein for Kids

Lentils

Lentils are a great source of protein. They are also incredibly versatile and can be used in a variety of dishes, including daals, salads, and rice-based dishes. They also contain other nutrients, like fiber, manganese, and iron, that are key in a healthy, balanced diet.

Protein per serving: 18g

Oats

Oats are an easy way to start your child’s day with protein and a long-lasting energy boost. One cup of oats contains about 10g of protein. We suggest making oats with simple masalas for a tasty breakfast, or with cinnamon and sugar if your child prefers a sweeter start to their day.

Protein per serving: 10g

Beans

Beans are a great way to increase your child’s protein intake. Consumed in hummus, simple bean tacos, or in a hearty soup, beans contain about 15g of protein per cup, and are usually well-liked by children.

Protein per serving: 15g

Nuts and Seeds

Nuts and seeds are a great addition to your child’s diet. In addition to healthy fats essential for their growth. They are easy to pack in your child’s school lunchbox for a midday snack, in a nut butter spread on toast, and you can even find flavoured versions (like masala or barbecue) to encourage your child to eat them.

Protein per serving: 5- 7 g

Certain Vegetables

Certain vegetables can be excellent sources of protein as well. We recommend broccoli, spinach, asparagus, and sweet corn, which all contain 4-5 grams of protein per cup. These are best consumed in a salad, stir-fry, or spinach can be mixed in with daal for an extra protein boost. Root vegetables are also key – regular potato and sweet potato are high in protein and delicious when cooked.

Protein per serving: 4- 5 g

Green Peas

Green peas are commonly used in Indian recipes, like in aloo mattar or paneer mattar, pav bhaji, or green peas masala. Green peas contain 9 grams of protein per cup, and are very easy to include in a typical Indian diet.

Protein per serving: 9 g

Soy

Soy is very versatile, with tofu, edamame, and soy milk all originating from soya beans. It is also a whole protein, providing your body with all the amino acids it needs to perform essential functions, and it contains roughly 12-20g of protein per 100g. We like to replace paneer with tofu in traditional Indian dishes for an extra protein boost or eat edamame boiled with some salt sprinkled on top. Soy milk is also a great high-protein option that is also full of calcium, vitamin D, and vitamin B12.

Protein per serving: 12- 20 g

Easy High-Protein Meal Ideas for Kids

Some protein-rich foods for kids include quick combo ideas that can be easily made and loved by kids as well. You can make dal rice combo, peanut butter toast, tofu stir fry, and sprouts chaat, among others. These dishes hardly require any time to take, and can be consumed as quick snacks by kids after school or their playing session.

Conclusion

If kids develop healthy eating habtis since childhood, it will not only help them in their forming years, but also in their later life. Make sure you are including high protein foods for kids like lentils, oats, beans, soya, among others. The protein intake needs to be consistent and variant so that kids enjoy what they are eating and it helps their well being as well.