Children need good nutrition to support their growth. They are in that stage of their life where they are the most active – with school, studies and playtime they need something that helps them keep up. Protein for kids helps in building strong bones, muscle growth, support immune function etc.
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In this blog, you’ll find out 10 best protein rich foods that kids can include to consumed proteins in their daily diets.
Protein has multiple benefits for our body, it’s a very vital part of our diet. Some of the benefits of protein rich foods for kids are:
Eggs are a rich source of protein. Eggs can be served to kids in multiple ways from boiled to scrambled eggs. This makes it easy to make them use.
Greek yoghurt is a high protein food with high calcium and probiotics. It can be given to kids as mid-day snacks or breakfast with fruits and berries.
Lean meats contain high-quality protein and are rich sources of zinc and iron as well. Grilled chicken or turkey slices make great additions to sandwiches, salads and other meals.
Fish, especially the fatty fish like salmon and tuna, have protein and omega-3 fatty acids, which are beneficial for brain development.
This plant-based protein source works exactly like cottage cheese. It can be easily incorporated in meals, curries, stir-fries and soups.
Beans and legumes are good sources of plant-based proteins. They have high fibre content making it good for children’s meals. Lentil soups and chickpea salads are tasty and nutritious options.
Milk is a classic protein-rich drink that also provides calcium and vitamin D. Encourage kids to drink milk regularly. You can add an extra boost with nutritional drink powders like Complan.
Cheese is one of the kid’s most favourite daily foods. It has dense amounts of protein that kids will love to have. String cheese or cheese slices can be convenient and delicious snack options. You can opt for low fat options.
Quinoa contains all nine essential amino acids as compared for other cereals which may lack in few amino acids. It can be given to kids as breakfast bowl, used as a base for salads or as a side dish.
Nuts and seeds are protein-dense and also provide healthy fats. Almond butter on whole-grain bread or a handful of pumpkin seeds can make a nutritious snack.
All these food suggestions can be easily given to kids to eat. Incorporate protein rich foods in their meals by making them interesting and appealing.
Make sure you are giving children balanced meals so that they consume all kinds of essential nutrients along with proteins while they enjoy a variety of foods.
Sometimes children can have picky eating behaviour which can lead to inadequacy of nutrition including proteins. Complan nutritional drink can be of huge help here as it has vital nutrients like 100% milk protein, calcium, vitamin D etc to support overall growth and development.
While choosing the nutritional drinks for kids check for the ingredient and nutritional content. Prefer those that contain all vital nutrients. Always consult with a paediatrician before introducing these.
Some quick and easy snack idea for kids on the go are:
It can be challenging to meet the protein requirements for children who are picky eaters. Here are a few ways parents can convince them, so that they get enough protein:
You need to not only focus on giving kids protein rich foods. They also need other nutrients like carbohydrates, fats, vitamins and minerals for their growth and development. Create a well-rounded meal so that kids can also enjoy the taste while getting essential nutrition they require.
Give them all kinds of fruits, vegetables, pulses etc to ensure a nutrient rich diet.
Incorporating protein rich foods into your child’s diet is crucial for their growth and development. It helps their muscle growth, immune system, and bone development amongst other things. You can include a variety of protein sources and creative recipes, to provide interesting meals to your kids that they will appeal to.
As part of their regular diets , you can give them Complan. It has 63 percent more protein than other nutritional drinks. Prioritise nutritious, protein-packed meals and healthy snacks to support your kids’ health and wellness journey.
1. What are the best sources of protein for kids?
Eggs, Greek yoghurt, lean meats, fish, tofu, beans, milk, cheese, quinoa, nuts, and seeds are some of the best sources of protein.
2. Can kids get enough protein from plant-based sources?
Yes, food options like tofu, beans, lentils, and quinoa are rich in plant-based protein and can be included in daily diet to meet the daily requirement for protein.
3. How can I encourage my child to eat more protein-rich foods?
Make meals fun, involve kids in cooking, introduce new foods gradually, and consult with a dietitian if needed.
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