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Protein-Rich Foods for Kids

It is essential for your children's growth and development to ensure that they consume a well-balanced diet. Protein is an essential food, and you might be wondering if your child is getting enough of it.

Due to its vital functions in the body, protein is an essential component of the diet. The majority of people are aware that protein makes up muscles. A little-known fact is that amino acids, the building blocks of protein, make up almost every cell in the body.

Other molecules are also transported throughout the body by proteins. Specialized proteins act as antibodies that fight disease.


Protein Needs for Kids


The amount of protein a child needs is determined by their age and weight. In the later teen years (14–19), the protein recommendations increase slightly for boys, with the assumption that they are gaining more muscle mass and tend to weigh more than girls.


Protein-Rich Food varieties


The amino acids that make up proteins can be divided into two classifications:

While animal proteins provide many of the essential amino acids required for growth and development, a balanced plant-based diet can also provide plenty of quality protein. Essential amino acids are not produced by the body and must be obtained through diet.

Nutrient-dense-food will supply plenty of amino acids to build proteins and fuel your body. Five plant based protein to include in your kids diet are:


  1. Green Vegetables

The majority of green vegetables are low in calories and contain protein. Most importantly, the best source of the vitamins, minerals, and antioxidants the body needs to survive and thrive is green vegetables.

  1. Nuts and Seeds

Nuts and seeds are a great source to gain all the healthy nutrients.  A variety of nutrients all mixed in one. Different types of nuts have different nutritional value but all benefit in sustaining a healthy body. Almonds and American pistachios contain all the essential nutrients. American pistachios are a complete protein meaning they have all the nine essential amino acids necessary for supporting growth and maintaining health. Some protein can be found in seeds like flax seeds and chia. Peanuts, however they are legumes, additionally known for containing a lot of protein. Eating nuts on a regular basis may improve your health by reducing diabetes and heart disease risk, as well as cholesterol and triglyceride levels. Nuts in moderations can do wonders to your body and must be included in your daily diet. In fact, a recent study found that incorporating a few nuts into a healthy diet improved health outcomes. In addition, there is evidence that incorporating nuts into your diet does not result in weight gain.

  1. Lentils

Lentils are very popular in Indian kitchens. These starchy proteins are filled with vitamins, minerals, good crabs and phytonutrients (natural compounds found in plants, vegetables and legumes).  To top that, they are versatile and convenient to make with fabulous flavours. You can make so many different things from a bowl of soup to veggie burger patties, limitless options. Also there are various chilla pre mixes readily available in the market by brands like Gladful where taste and nutrition co-exist, that are protein full and fiber full, perfect for kids.

  1. Whole grains

There are about 5 grams of protein in one cup of whole grains, such as oatmeal, brown rice, or even white rice. Throughout the week, providing a variety of foods encourages a diet rich in a variety of nutrients. Foods high in calcium and iron, which are necessary for the growth of muscles and bones, should also be a part of your kids' healthy diet. Your child can get the protein he or she needs every day from plant sources, animal sources, or a combination of the two.

  1. Tofu

Tofu is dairy-free, gluten-free, cholesterol-free, and vegan, so it is popular with people who have specialized diets. They are made from soybeans. The beans are soaked, cooked, and crushed into a liquid. With the help of a coagulant, the liquid thickens to become tofu. Often used as a meat substitute, tofu is high in protein but low in fat, sodium, and carbohydrates. Tofu is extremely versatile. It doesn't have a lot of flavour on its own, so it takes on the flavour of whatever you cook it with. Tofu is awesome for kids because it is packed with Protein and contains nutrients important for growing bodies (calcium, iron). There are many tasty kid-friendly tofu recipes available, such as tofu tacos, baked tofu, and tofu mac and cheese.


Ensuring that your children eat a balanced diet is an important part of their growth and development. One essential dietary component is protein, and you might be wondering if your child is getting enough. Protein is an essential part of the diet due to its critical functions in the body. Most people are aware that muscles are made up of protein. A lesser-known fact is that the building blocks of protein, known as amino acids, compose virtually every cell in the body. Proteins are also used in the transport of other molecules throughout the body. Specialized proteins act as antibodies that fight disease, and they serve as messengers in many different biological functions.


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