Protein is a hot topic at the moment, with shelves full of protein-enriched products and snacks. But are these products really necessary for kids? The good news is, for most children, a balanced diet with everyday foods provides all the protein they need, no special powders or fortified foods required.
What is Protein?
Protein is an essential nutrient that our bodies need for growth, repair, and proper functioning. It’s key for building muscles, maintaining a strong immune system, and, in certain situations, can even be used as a source of energy.
Proteins are made up of building blocks called amino acids. There are 20 amino acids, which combine in different ways to form proteins. These amino acids are classified into two types:
- Essential amino acids: These nine amino acids cannot be made by the body and must come from food.
- Non-essential amino acids: These 11 amino acids can be made by the body, so they are not essential in the diet.
How Much Protein Do Kids Need?
Protein needs vary by age and sex.
https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/protein
Rather than counting grams, the best approach is to include a source of protein at each meal – breakfast, lunch, dinner, and ideally snacks. This simple strategy ensures children meet their protein needs without the stress of tracking every bite.
Protein-Rich Foods
Protein comes from a wide variety of foods, both animal and plant-based. Common sources include eggs, milk, yoghurt, cheese, chicken, tuna, lentils, tofu, edamame beans, pulses, and nut butters. By offering a variety of these foods throughout the day, children can easily meet their protein needs. The table below shows the amounts of protein in different foods.
What if My Child Doesn’t Eat Meat?
Children who don’t eat meat, or who eat very little, can still get enough protein. The key is to include vegetarian protein sources, such as legumes, pulses, tofu, eggs, dairy, and nuts, at every meal.
Protein Powders for Kids: Are They Needed?
Short answer, no. For most children, protein powders are unnecessary. Whole foods provide all the protein they need and contain fewer additives than many protein powders, which are often heavily processed. Supplements are usually only considered for children with very selective diets, and in those cases, a dietitian or doctor should guide their use.
Key Takeaways
Children only need moderate amounts of protein. It’s just as important to focus on foods from other food groups to ensure a balanced diet that supports growth and development. Including protein at every meal and snack from a variety of sources is the simplest and healthiest way to meet your child’s needs…again, no special powders required.
For personalised support tailored to your unique dietary requirements, don’t hesitate to book a consultation with one of our wonderful Accredited Practising Dietitians here.
Written by Maddy Raymond, Accredited Practising Dietitian.