Protein is extremely important for life, but most Indians are lacking in it. Here are the best plant & animal based protein sources for babies and kids.
Ask any school going child what they know about protein and they’ll tell you it’s basic definition – proteins are the building blocks of life. When you think a little deeper, you realize what a profound job proteins have – building life! And it’s not surprising, considering the word ‘protein’ is derived from the Greek word ‘Proteios’, which means ‘of primary importance’. There couldn’t be a better way to describe it.
Protein constitutes about 20% of the human body. Proteins are built up of another set of building blocks – amino acids. The human body uses 22 amino acids to build proteins. Strictly speaking, it is the amino acids that do the work. They link together to form protein molecules. They do this in different ways, depending upon the kind of protein it is. When we eat protein, they are broken down into amino acids which then go on to do their jobs. Here is a look at some of them.
Provides structure to the body, like keratin for hair and collagen for ligaments
Supports the basic functions of the body, like digestion
Constitutes hormones that are vital for proper communication between cells
Maintains correct pH level within the body
Supports the body’s immune function, defending against illness
Ensures proper balance of fluids in the blood
Proteins also provide energy, as do carbohydrates, but they take longer to digest. The result is feeling fuller for longer, which prevents overeating and aids weight loss.
These points show us that we simply cannot do without protein – it is an important component of our diet. We know that proteins are made up of amino acids, which are of two types – essential and non-essential. Our bodies cannot produce essential amino acids, which have to come through food. Moreover, the human body is unable to store protein, which means we need a regular intake every day.
An insufficient intake of protein can cause serious problems, especially in growing children who need protein more than anyone else. Here are some of the dangers of protein deficiency in young children.
Risks of Protein Deficiency in Children
Without a steady supply of protein, children’s bodies don’t get the material needed to grow, resulting in stunted growth
Children who don’t eat sufficient protein tend to lose muscle mass and find it difficult to maintain a healthy weight
Protein is essential for immunity, a lack of which increases susceptibility to infections
Without the energy from protein, children experience fatigue and lack of concentration
Low protein also results in weak bones, which fracture easily
A lack of protein shows up in thinning hair and dry, flaky skin
In extreme cases, a severe protein deficiency can cause diseases like Kwashiorkor
Protein intake is considered the most important during the first thousand days of life, which is till two years of age. A lack of sufficient protein during this phase can have lifelong effects. Unfortunately, most children in India get less protein than they require. Here is a look at protein consumption among Indians.
Facts about Protein Consumption
A survey by the National Family Health department shows that among Indian children, 36% are underweight, 21% are wasted and 38% are stunted – all indicators of protein deficiency
73% of Indian diets are protein-deficient
84% of vegetarian diets are lacking protein
93% of Indians are not aware of how much protein they need
More than 70% of Indians have poor muscle development
Of the protein intake in Indians, 60% is from food sources with low quality and digestibility
Indians spend only 1/3rd of their food budget on protein
According to WHO, 80% of children with protein-energy malnutrition are from South Asia, with 43% children in developing countries experiencing stunted growth
Types of Proteins
As mentioned earlier, the way the amino acids connect together depends upon the kind of protein it forms. Babies under six months get all the amino acids they need from breast milk. After that, the choice of protein is dependent upon whether it is from plant sources or animal sources, and there is a constant discussion on which one is better.
Animal protein sources are meat, poultry, fish, eggs and dairy products. The protein in these sources are similar to the one in the human body. They are considered complete sources of protein since they contain all the essential amino acids that our bodies need.
Animal protein sources also have other nutrients like Vitamins B12 and D, as well as omega-3 fatty acids and heme-iron, which are not found in plants. Animal protein consumption also promotes growth of lean muscle and reduces muscle loss in old age.
Plant protein sources, on the other hand, are considered incomplete sources of protein, since they lack some of the essential amino acids required by the human body. However, a diet with more plant-based foods is linked to lower cholesterol, lower blood pressure and reduced risk of cancer, stroke and heart disease.
Due to these reasons, it is difficult to declare any one protein source as 100% better than the other. The best way to get all the nutrients and protein our body needs is by eating balanced amounts of all food groups.
That said, if you follow a certain diet like vegan or vegetarian, you can still ensure that your family gets all the protein they need. We have listed below the best protein sources for babies and kids, which will ensure that they grow strong and healthy, regardless of the diet you follow at home.
The Best Protein Sources for Babies and Kids
The measures given below refers to the number of grams of protein present per unit of each food.
Vegan Protein Sources for Babies and Kids
A vegan diet is one that eliminates all animal products, including milk and honey. This diet depends entirely on plant based sources of protein.
All the foods mentioned under Vegan protein sources are suitable for vegetarians. In addition, vegetarians can also get the benefit of protein from dairy products.
Non Vegetarian Protein Sources for Babies and Kids
All the foods mentioned above for vegans and vegetarians are suitable for a non vegetarian diet. In addition, they can also get the nutrients from the following foods.
Here are the age wise recommendations for daily protein intake for kids:
0-12 months: 1 gram of protein per kg of body weight per day
1-3 years: 0.8 gram of protein per kg of body weight per day
4-13 years: 0.7 gram of protein per kg of body weight per day
So to know how much protein your child should have, just multiply the child’s weight in kg with the number based on their age. That is the total amount of protein to have per day. For example, if your child is two years old and weighs 12 kg, she needs a total of 10 grams of protein per day.
It is recommended to get at least 10% of the child’s daily calories from protein alone and it’s best for these sources to be natural ones. Avoid processed protein shakes, especially for young children. Too much protein is also harmful and can result in kidney damage. Some proteins can also trigger allergies, like milk, eggs and nuts. Please consult your child’s pediatrician before introducing any new food or diet.
Weight is definitely not to be worried if baby is healthy. If you wish to see him chubby, you can add healthy weight gain foods regularly in his diet 🙂
My baby is 1 year 6 months old.His weight is 8.1kg.So what can I give him so that he can gain weight.pleass help me doctor.
Hi Kaamana,
Weight is definitely not to be worried if baby is healthy. If you wish to see him chubby, you can add healthy weight gain foods regularly in his diet 🙂