There’s no debate protein is crucial for everyone, especially growing kids. It’s the body’s main building block. It helps form muscle, produce hormones, strengthen skin and bones, and transport nutrients. But how do you know if your child is getting enough protein?
Good News!
The good news is that if the child eats a wide variety of foods, there’s a good chance they are getting enough protein. Yes just through their daily meals and snacks.
How Much Protein?
Protein requirements vary by age, sex, and physical activity level, and while it’s not recommended obsessing over counting each gram for your child, here’s a quick reference:
- 2-3 yrs: 13G
- 4-8 yrs: 19G
- 9-13 yrs: 34G
- 14-18 yrs: 52G (boys), 46G (girls)
High-protein foods and drinks:
- 1 cup of cow/soy milk: 8G
- 1/2 cup of black beans: 8G
- 1 cup greek yogurt: 12-14G
- 1/2 cup tofu: 10G
- 1 medium egg: 5G
- 12 almonds: 3G
- Whole grain bread: 3G
Quality Matters
The key is variety. Dairy, poultry, meat, fish etc have complete protein with all essential amino acids. And there are plenty of vegan options too like nuts, legumes, seeds especially when combined (to form complete protein): a bowl of rice and beans, or nut butter sandwich.
#HealthyStrongKids
Shagun, Yoga Superfuel