A frequent question that comes up on our live Q&A with parents in my Nourishing Hope for Healing Kids group program is around adequate protein. It is a logical question, it is an important nutrient. In fact, I refer to protein sources as “growing foods.”
This is because one of the primary purposes of protein in children is for growth. It also helps with repair when we have an injury, reduces hunger levels, and strengthens immune function.
You would think this question of “How much protein does my child need?” would be an easy one, in some ways it is, but in other ways it’s not.
Protein needs are different for different ages since protein is involved with growth. Infants need more protein than 10 year olds. And protein needs are also based on the weight of the child, rather than simply their age.
I usually suggest to parents in my Nourishing Hope for Healing program for parents, a range of 1 – 1.5 grams/kilogram of body weight
I usually consider this the minimum daily requirement for most children, based on a meta-analysis of the research.[1]
This calculates to:
45 lb child = 20 kg = 20 grams of protein/day
But for some children, their protein or macronutrient ratios may vary. They may need more (or less) protein. And some diets are inherently higher (or lower) in protein than others. This may require someone to really pay attention to macronutrients to ensure they have their protein and nutritional needs met. It is always advised to discuss this issue with your child’s pediatrician and to assess their growth rate.
I often hear from parents who want clever ways to get protein into their children.
Here are some of my favorite kid-friendly foods high in protein (and the chart on the right gives average protein levels for some of these foods).
A frequent question that comes up on our live Q&A with parents in my Nourishing Hope for Healing Kids group program is adequate protein. It is a logical question, it is an important nutrient. In fact, I refer to protein sources as “growing foods.”
I often hear from parents who want clever ways to get protein into their children.
Here are some of my favorite kid-friendly foods high in protein.
Top 5 Animal Sources:
- Pastured Eggs
- Organic Chicken
- Grass-fed Beef
- Wild-caught Shrimp
- Wild-caught Salmon
Top 5 Vegetarian Sources:
- Organic Hummus
- Organic Beans – especially black beans
- Organic Lentils
- Organic Nuts/seeds
- Organic Protein Powders like rice or pea
Stay tuned for some creative recipes for getting these into your child. I know texture can be a very important factor for kids, especially those with autism or other special needs. Meeting their sensory needs can be a hurdle but once you get over that with creative kid-friendly ideas, you may find you are able to meet your child’s protein needs quite easily.
0 Comments