12 August 2020
Indian food is primarily carbohydrate-heavy and while carbohydrates and fats are necessary for a balanced diet and provide Calories, an adequate amount of protein is required for your child to grow strong and healthy. Proteins are the building blocks and support muscle and tissue growth. Providing adequate calories from Carbohydrates and fats helps in sparing protein for growing body tissues.
Protein also helps in building a strong immune system, maintaining fluid balance, etc. It is important to make sure that your child gets an adequate amount of protein during this phase of growth and development.
Is it true that adults need more protein than children?
The short answer is no.
The long answer is that children and teenagers, especially, need more protein than adults because their bodies are still growing. While if one looks as absolute amount – then it would seem that adults need more amount of protein than children, however, the key is to remember that protein needs are proportional and are best determined based on per kg of body weight.
If you compare the amount of protein needed per kg of body weight, children need a greater amount of protein relative to their body weight simply because their bodies require protein for muscle and tissue growth.
An adult’s nutritional requirements are mainly influenced by their gender and physical activity level. A healthy, sedentary adult would need around 0.8 to 1 g / kg body weight
So how much protein should your child be getting every day?
|Ages||Protein Requirement as per Indian Recommended Dietary Allowance (IRDA), ICMR 2010
(grams of protein for every kilogram of body weight)
|7 -9 yrs||1.18|
|10 -12 yrs Boys||1.16|
|10-12 yrs Girls||1.15|
|13- 15 yrs Boys||1.14|
|13- 15 yrs Girls||1.11|
So if your 8 year old child is 30 kg then the daily protein requirement for your kid is 30 x 1.18g =35.4g
Given that protein is essential for growth, ensuring that your child eats a balanced diet can be relatively simple because some of the most popular child-friendly foods are rich in protein like cheese and peanut butter. Here is a comprehensive list of foods rich in protein, that you can incorporate in your child’s diet:
Like carbohydrates and fats, proteins are an essential component required for your child’s growth. Protein is an important building block of bones, muscles, cartilage, skin, and blood. Along with fat and carbohydrates, protein is a “macronutrient,” meaning that the body needs relatively large amounts of it. Vitamins and minerals, which are needed in only small quantities, are called “micronutrients.” But, unlike fats and carbohydrates, your child’s body does not store protein, meaning it must be adequately provided in their diet and the appropriate amounts. Inadequate protein intake can lead to alterations in growth and can lead to delayed height gain or stunting.
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