In the bustling world of parenting, ensuring our children receive adequate nutrition is a paramount concern. My son aims to be a badminton player in the future, and along with his rigorous training, there arose a need to ensure that his diet fulfilled close to 45 grams of daily protein intake.

We connected with a close friend who is a nutritionist and what followed were rounds of discussions around fulfilling sporting kids’ daily diet requirements, supporting growth, development, and overall well-being.  So, join me on this journey as we explore the best sources of protein for kids, crafting nourishing meals that are backed by nutritional science.

The Protein Primer

Let’s kick off our adventure with a crash course on protein for kids. We’ve all read that they serve as building blocks for various bodily functions, including muscle development, immune system support, and hormone production. And for growing children, it is particularly crucial, aiding in the formation of strong bones and muscles and fostering healthy growth.

Best sources of protein for kids’

Now let’s delve into the delightful world of protein-rich foods. From animal-based to plant-based options, the array of choices is as diverse as it is delicious. For our young gastronomes, sources such as legumes, beans, and nuts offer a nutritious punch, alongside dairy products like milk, yogurt, and cheese.

Plant-Powered Pleasures

If you are a family like us, embracing a plant-based lifestyle, or simply looking to incorporate more plant-powered goodness into your diet, fear not! Our Mother Nature provides an abundance of protein-rich options to tantalize tiny taste buds.

1. Legumes such as lentils, chickpeas, Black beans, Kidney beans, soybeans reign supreme, boasting not only amino acids but also fiber, vitamins, and minerals essential for optimal health.

Peas are one of the good protein sources that are also rich in fiber and keep you fuller longer.

Make delicious delights out of these legumes, be it beans nachos, or Rajma rice, be it Pea paratha or simply consuming raw sweet peas during winters.

2. Nutty delights like almonds, walnuts, peanuts, and seeds (pumpkin seeds, sunflower seeds, etc.) add a crunchy twist to meals and snacks, elevating both flavor and nutrition.

Add a handful of soaked nuts & seeds to your child’s breakfast before going to school / keep them as a snack in their tiffin box.

I like to roast these nuts and seeds to make laddus. It is a perfect way of giving my son something sweet but also nutritious.

The Power of Protein Pairings

In our culinary quest, it’s essential to recognize the power of such pairings. By combining complementary sources, we can create balanced meals that provide a full spectrum of essential amino acids.

1. By mixing cereal + dal/pulse combination we get all the essential amino acids as plant-based protein sources lack or are inadequate in one or more amino acids.
2. Soybean with rice in the form of pulao.
3. Add soy flour, oats flour, ragi flour to your normal wheat flour
4. You can also add Complan to your child’s milk, which provides essential nutrients, including 100% milk protein, vital for their development, and has 63% more protein than other nutrition drinks.

Practical Pointers for Picky Palates

• Ah, the perennial challenge of picky eaters! I’ll share practical pointers for navigating the culinary quirks of discerning diners. Encourage exploration by involving children in meal planning and preparation, transforming mealtime into a playful adventure.
• Get creative with presentation, turning ordinary dishes into whimsical works of art that ignite curiosity and captivate imaginations.
• Above all, lead by example, modeling healthy eating habits and fostering a positive relationship with food that lasts a lifetime.

Conclusion:

Protein is one of the important nutrients supporting immunity, and overall growth & development. The benefits of a well-rounded diet extend far beyond the dinner table, shaping the trajectory of our children’s lives for years to come.

By embracing a diverse array of these foods, and infusing mealtime with creativity and joy, we empower our little ones to thrive and flourish. So let us embark on this culinary odyssey together, celebrating the boundless possibilities of nourishing our children’s bodies, minds, and spits.

Disclaimer: The views expressed are unbiased views as per my personal experience. This is a part of the public awareness initiative supported by Complan.