Proteins are the main building blocks of our cells. They are made up of amino acids which are the structural elements of our DNA. Proteins are available from various plant-based and animal-based food products. Children should be given a diet rich in protein foods to boost their growth and cell function. Here is a list of the best protein foods you can give your children for optimum development.
Many kids are allergic to dairy products. This makes it very difficult for you to give them their daily dose of proteins. Dairy products often cause allergies in children suffering from lactose intolerance. Soy milk, soy yoghurt, tofu and other soy products are an excellent option for getting in healthy proteins into your child’s system.
Eggs contain essential vitamins and proteins. Adults generally worry about high amount of cholesterol in the egg yolks and prefer to have only egg whites. But growing children need the yolks as well as these are full of proteins. Eggs also contain vitamin B12, B6, B2, selenium and certain other minerals which are hardly found in any other plant-based food. Two eggs a day can take care of 50% of your child’s daily protein requirement.
Kids love cheese. This dairy wonder is full of proteins. You can add a generous amount of cheese on their bread, pizzas, tofu, toast or just give them plain cheese to snack on.
Lean Meat, Fish and Poultry
Fish, poultry and lean meat are high in protein. These are the best protein rich foods from animal sources. You must include maximum amounts of these food items in their kid’s meals to ensure that they eat a diet full of healthy proteins.
Beans and legumes are essential for vegetarians who need proteins. These are power-packed with proteins and often the only food items that are rich in proteins for vegans. These are generally eaten boiled in a soup form or as a salad. They can also cause bloating in some people. It is advisable to check on a personal level which beans suit you and which do not. Kidney beans are often high in potassium but cause a lot of gastric issues in some people.
High in protein and pro-biotics, yoghurt helps to decrease your hunger cravings throughout the day. Yoghurt, being a dairy product is rich is proteins and helps in providing enough proteins everyday, while also enhancing the healthy gut bacteria.
Nuts and Seeds
Nuts and seeds are rich in protein, energy, antioxidants, minerals, omega – fatty acids, and essential vitamins. Nuts such as cashews, almonds, walnuts, coconuts, chestnuts, etc and seeds such as chia seeds, flax seeds, sesame seeds, and many such others are very essential in maintaining a healthy body.
Wheat germ comes from wheat kernels and contains high amounts of vitamins and minerals such as manganese, thiamine and selenium. Wheat germ is also high in fiber. It is rich in proteins and you can easily sneak it in your child’s smoothies or milk shakes.
Green Leafy Vegetables
Rich in vitamins, C, A and K, green leafy vegetables are a health food one should eat throughout one’s life .These also contain important minerals, antioxidants and vitamin B. Salad greens, spinach, coriander, mint, broccoli and mustard are some healthy food items which are examples of good nutrition for kids.
These are some essential items that are full of proteins. You can give your children these food items if you want to nourish them with proteins. These are also delicious food items and your kids will not fuss eating these.