Eat Right: 7 must-have proteins for growing bodies

Protein is not just a dietary buzzword — it’s a foundational element in your child’s growth and development. Imagine your child’s body as a bustling city. Just as cities need materials like bricks, steel, and concrete to build skyscrapers, children need protein to build everything from muscles to hormones. It’s crucial, then, to ensure they’re getting enough of this vital nutrient.

But why is protein especially important for children? During the growth spurts of childhood and adolescence, protein supports the body in building cells, fighting infections, and carrying oxygen throughout the body. In simpler terms, it helps them grow stronger, think clearer, and live healthier.

According to Sheena Ahuja, a Home Science teacher at Apeejay School, Faridabad in Sector 15, there are several protein foods that parents can incorporate into their kids’ diets. “First, eggs; call them nature’s multivitamin. Eggs are a complete protein, containing all nine essential amino acids necessary for growth and repair. Whether boiled, scrambled or as an omelet, they’re a hit with kids. Second is milk; a glass of milk is packed with high-quality protein and calcium, vital for strong bones and teeth. For lactose-intolerant kids, lactose-free options are just as beneficial. Third, chicken; if you are non-vegetarian, chicken is an excellent source of protein that kids usually love. It’s perfect in soups, salads, or as the main dish,” Ahuja said and shared a few more protein foods.

Here are some examples of protein sources for you to try

Nut butter consider eating toast with almond butter, which is packed with protein and heart-healthy fats.

For oatmeal try making these no-bake protein bars.

Green vegetables include spinach, asparagus, broccoli, Brussels sprouts, and green peas.

Reach for unsalted nuts and seeds like almonds or cashews, and try adding chia seeds to granola or oatmeal.

There are so many varieties of beans — black beans, kidney beans, chickpeas (hummus), and more. These can be added to soups or chili, served as a healthy side dish, or eaten as a traditional combo with rice.

Soy products like soybeans and tofu are good examples.

Lentils are a great main dish, or you can use them to make a veggie burger

Besides the above-mentioned proteins, fish is a good source, especially fatty fish like salmon, which are rich in omega-3 fatty acids, and are crucial for brain development. Introduce fish gently into meals to acclimate your child to the taste. Yogurt, particularly Greek yogurt, is rich in protein and probiotics, which are good for the digestive system. Opt for plain yogurt to avoid added sugars and sweeten it with fresh fruit.

The art of incorporating protein into your child’s diet

Understanding the importance of protein is one thing; incorporating it effectively into your child’s diet is another. Here are a few tips:

·         Make it fun: Use cookie cutters to shape food, create colorful fruit and vegetable platters, or let your child help with meal preparation.

·         Be consistent: Include a protein source in every meal to ensure a steady supply of this essential nutrient throughout the day.

·         Educate: Teach your children why protein is important in a way they’ll understand. Relate it to their favorite superheroes or athletes to inspire them.

Ensuring your child gets enough protein is akin to laying a strong foundation for a skyscraper. It’s about building a robust framework for their future health, growth, and well-being. With the right building blocks, your child can grow up to be not just strong and healthy but capable of achieving their dreams. Remember, the goal is not just to feed them but to nourish them. And in nourishing them, you’re giving them the best start in life — one meal at a time.