May 08th Nutrition Nutrition Protein for Kids. You know it’s important, but WHY? By Stacey Segal, RD *Disclaimer: this article is not meant to be individual medical/nutrition advice but for education purposes only. Each child’s nutritional needs are different. Protein is probably the most talked about nutrient. There’s no doubt you are familiar with it and know it’s important. But WHY exactly does protein matter for kid’s health? And are your kids getting enough? What is protein and what does it do? Protein is one of three macronutrients that provide energy, aka calories, aka fuel (the others are carbohydrates and fat). We need all three, but protein is the ultimate multitasker. Proteins in food are made up of individual components called amino acids (AA for short). There are 20 AA’s, so as you can imagine, there are many ways in which they combine to create different proteins. Interestingly, our bodies can make some of these AA but others we need to get from food. That is why proteins are called ‘essential’. Proteins are often referred to as the ‘building blocks’ of the body. Sounds serious, right? Well, they are seriously important to our health. We (kids and adults) need a constant supply of protein to build and repair the cells in our body. This helps to make muscles, bones, blood, hormones, skin, and nails. Brilliantly, our bodies know how to break down proteins to free up the right amino acids to perform all sorts of important body functions. Why does protein matter for kids? Kids in particular need adequate protein because they have the added burden of rapid growth. I say ‘burden’ because there’s a LOT of hard work going on inside your little one’s body. This is why they need naps and seem hungry all the time. Not only do they need protein for their growing brain and body, but also for repairing damaged cells (read: scraped knees, sorry, kisses won’t always do the trick). As if that’s not enough of a workload, proteins also help build a strong immune system and keep the body working properly. Protein and Brain DevelopmentNutrition in the early years is so important. This is especially relevant for brain growth and development. A baby’s brain doubles in size by its first year and reaches nearly 80% of development by the age of 5. Protein intake plays a role in optimizing this amazing feat. Protein helps build the brain structure, kind of like the scaffolding on a building. Protein also gets broken down into amino acids to help make chemicals in the brain (called neurotransmitters) that enable brain cells to talk to each other. The more efficient brain cells are at communicating, the better the brain functions. Getting Enough ProteinRest assured that most young children get enough protein daily. It’s surprisingly easy to reach the recommended amount of protein, even for picky eaters. This is because there are so many foods rich in protein. And there are endless options for vegetarians, vegans and omnivores! But keep in mind that it’s important to provide kids with a variety of foods that contain protein. Why? Because not all proteins are equal. Remember that proteins in food are made up of different amino acids. There’s no reason to worry about which foods have which type of protein, but you should try to offer a variety of protein-rich foods. You also do NOT need to stress over the amount of protein (grams) your child is getting each day. I always like to say, knowledge lessens our stress. The more we know, the less we worry that we’re missing something. Below is a guide just to help you know if a food contains a lot of protein or a little. It can be as simple as that. Key takeaway: Include a variety of protein-rich foods in your child’s day to day diet. Don’t stress about the number of grams. **Dietary Reference Intake (DRI) Some Examples of Protein Rich FoodsFood + Amount of protein (grams)* 1 Egg (whites +yolk) 6g Slice whole wheat bread 3g ¼ cup cooked peas 3g 1 chicken drumstick 11g 1 Tbsp hummus 1g 1 oz cooked ground beef 7g Cerebelly Smart bar 4g Cerebelly White Bean Pumpkin Apple puree 4g ½ cup 2% cow’s milk 3g*Source: USDA FoodData Central. Your own foods may vary in protein content. Inspired ideas for a protein packed day for kids For easy & convenient protein-rich meals, grab a Cerebelly Bone Broth Protein Pack or Plant-Based Protein Pack. We also love crumbling our Smart Bars on top of a yogurt bowl for a nutrient-rich and protein-filled way to start the day! SHOP NOW About the author Stacey Segal BScA, MSc, RD Stacey is a pediatric dietitian and a mom of two little eaters. Her career has been dedicated to nourishing babies, toddlers and kids. She’s a staff dietitian at The Hospital for Sick Children, Toronto, specializing in neuroscience. Stacey is also the founder of the Prenatal and Pediatric Nutrition Clinic at GSH Medical, and a nutrition writer for AboutKidsHealth website. Being a mom herself, she has experienced the challenges that come with feeding kids. She’s passionate about helping families raise well nourished kids right from the start! Have more questions? Send us an email at support@cerebelly.com and we will be sure to get back to you!
