Ensuring your baby has a balanced diet and essential nutrients is an important part of your baby's growth and development. The essential source of nutrients is protein. So how much protein will your child need and what are the high protein foods for them?
Remember that only about 10-20% of calories come from protein, the rest comes from carbohydrates and fats .
Protein requirements will depend on the child's age and weight. During the late teenage years, boys should eat more protein as they are still growing and tend to gain more weight than girls.
Age Recommended daily protein levels
1 - 3 years, 13 grams
4 - 8 years old, 19 grams
9 - 13 years old 34 grams
Daughter 14 - 18 years old, 46 grams
Son 14 - 18 years old 52 grams
Below is a fact sheet of high-protein foods that are suitable for children and shows how much protein a serving will provide for your child's daily needs.
Food Amount of Protein (gram) 4 - 6 years old 7 - 10 years old
Milk or soy milk 1 cup 836% 29%
Egg 1 egg 627% 21%
Yogurt: 2 batches (8 jars) 941% 32%
Peanut butter 2 tablespoons 836% 29%
Nuts 1/4 bowls 731% 24%
Chicken 113g30136% 107%
White bread 2 slices 523% 18%
Tuna (canned) 85g1672% 57%
Bread 2 slices 732% 25%
Burgers 1 loaf418% 14%
Pasta57g314% 11%
Tofu 1/2 bowls 1045% 36%
Beans (pinto, black ...) 1/4 bowl 1045% 36%
Cheddar cheese 28g / slice 732% 25%
American cheese 28g / slice 523% 18%
Choose healthy foods rich in protein for your baby, which are low in saturated fat , trans fat , cholesterol , salt and added sugar. It is best to choose fish, nuts and vegetable oils as they provide healthy fats. For dairy products, you should also choose low fat or fat free options. For children from 4 to 18 years old, you should only give your child about 25-35% of calories come from fat.
Protein is an essential nutrient for a child's development, so choosing a protein source is also very important. In addition, mothers should be aware of other nutrients in protein-rich foods, as they may not be good for children if taken in too much. It is best to avoid junk food and choose healthy, balanced foods like meat, fish and green vegetables.
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