‘Eat more proteins”, children are told. Why? - Because proteins are essential nutrients that help in many vital functions of the body. They regulate most of the processes, balancing the water content; repair damaged tissues and making hormones and enzymes for over all functioning of the body.
For growing children, proteins are very important in order that they may develop into strong and healthy people. They provide nourishment, energy and stamina. Proteins help keep muscles, hair, skin and nails healthy. They strengthen the immune system, protecting children from diseases that occur due to inadequate nutrition.
What are proteins?
Proteins are complexes made up of amino acid chains. Amino acids contain oxygen, hydrogen, nitrogen, carbon and sometimes sulfur too. There are 20 kinds of amino acids in plant and animal proteins. Adults need eight of them namely phynylalanine, valine, leucine, methionine, lysine, isoleucine, threonine and tryptophan. Children need an additional histidine amino acid.
The need of protein rich foods
Meat is one of the best sources of proteins, but may not figure on the favorites’ list for children. Its toughness, as compared to other foods, makes it less popular. Children tend to take meals in a hurry and usually reject the tough-to-chew foods. But if they reject proteins, it tells on their holistic health profile making them weaker and vulnerable to diseases. In order to grow (to normal height) into healthy adults, children need a good amount of proteins in their diets.
Some protein rich foods
Milk is an excellent source of protein. If a toddler is able to consume two glasses of milk a day, he gets the required amount of protein. (One cup of low fat milk contains 8 grams of protein.) Yogurt can replace milk for a tasty alternative. Other excellent sources of protein are cheese, peanut butter, broccoli, lean meat, chicken, fish, tofu, soy milk, legumes, nuts, seeds, pasta, and eggs. Observe nutrition facts on the label of products to know how much proteins it contains per serving.
How much protein?
The National Academy of Sciences suggests a Recommended Dietary Allowance (RDA) of protein, based on age and weight of an individual. It is
|
Age in years
|
Protein RDA in grams/pound of body weight.
|
|
1 to 3
|
0.55
|
|
4 to 6
|
0.5
|
|
7 to 14
|
0.45
|
|
15 – 18 (Boys)
|
0.4
|
|
15 and above (Girls)
|
0.36
|
|
18 and above (Boys)
|
0.36
|
Protein content in a well balanced diet, for children, is approximately 15% of the total calories required. Most American children consume sufficient proteins and sometimes even more, as parents may not realize that most of the snacks children love are rich in proteins like pizzas, cheese burgers, cheese and macaroni, tuna sandwich and so on. Protein deficiencies are only found among those with protein allergy, those who eat a strictly vegetarian diet and in families with low incomes .
According to the American Academy of Paediatrics. protein content in foods is so abundunt that both adults and children consume more than what they need. Care should be taken to see that protein consumption remains within limits of a healthy diet for growing children as too much proteins can cause problems, like cardiac problems, stroke and the risk of kidney stones, later in life.
Proteins are basic building blocks of nutrition nutrients that regulate most of the metabolic processes and strengthen the body. For children proteins are vital nutrients that help them grow strong and healthy. It is important to take as much of proteins as recommended because a deficiency can cause malnutrition and an excess can also cause some health disorders. An average American consumes more than the required proteins as most foods are rich in the nutrient.