Protein plays an important role in a child's growth, development, learning ability and immunity. It is the primary building block of the human body, yet a large percentage of Indian children do not get enough protein in their diet. Indian children are not growing well due to the shortage of protein in their bodies; they are too short, too thin or overweight. Many parents think that if their child looks active and eats well, that means protein intake is enough, but this assumption is not always true. To make a significant difference, it is important to understand the right amount of protein and know how to include it in your daily diet for the growth of children. 

According to age, how much protein do kids need daily?

In general, protein is mandatory for supporting children’s growth, repairing muscles, and strengthening the immune system of the children for all these. Protein is essential, but the amount of protein your child needs depends upon many factors such as age, body weight, appetite, activity level and overall health. For more clarity, Indian parents should follow the Indian RDA table instead of the international protein requirement table.

Vegetarian Protein Sources For Indian Kids

Most Indian homes have plenty of vegetarian protein foods, and dal is the most common, such as moong dal, masoor, and toor. Rajma chawal is one of the best options for protein. But the problem is how we eat them, and food pairing is more of an issue. 

Paneer And Dairy

For kids who are picky eaters, paneer is one of the best protein-rich foods, and it can be used in many Indian dishes such as paneer paratha, bhurji, pulao, sandwiches and sabji. Milk and yoghurt are also better options for protein-rich food. 

Soya Protein

All nine important amino acids which the body cannot produce on its own are present in soya. Soya can be a replica of all other meat analogues, and it is also cholesterol-free and easy to digest as compared to non-vegetarian foods.

Eggs for ovo-vegetarian people

Eggs are a complete protein source for vegetarian people; egg curry, egg rice, omelet roll and egg sandwiches are good options for protein. 

Nuts, seeds and nut butter

Peanuts, almonds, sesame seeds, and chia seeds offer a complete package of protein that you can add to your meal. Usually, they can not be consumed in large amounts but still aid in your child’s growth. 

Whole grains

Unrefined whole grains offer more protein than refined whole grains, as whole grain germs, which contain most of the protein, are removed during the refinement process. Whole wheat pasta, oatmeal, and millets are all rich in protein. Your child may like besan chilla, sattu paratha, moong chilla, ragi dosa, and millet khichdi; these are homemade protein-rich foods. 

Conclusion

Protein is a very important part of a child's meal because protein plays a crucial role in the overall growth of the child. It supports the muscles, bones, and immune system of children, and many different protein-rich foods are present in Indian kitchens. Moong dal, beans, dairy products, eggs and some dry fruits are full of protein. Instead of relying on one food, parents can also focus on specific health supplements if their child is struggling with malabsorption. . Similarly, if your child is not growing according to age, then you should consult a health care provider for your child’s well-being, as the first two years of life are very important for a child’s growth, as at this stage children experience physical growth and brain development. If you need the best quality supplements, then you can engage with Hallmark Formulations Pharmaceutical, where Dr. Neeraj Satija, CEO of the company, has experience in manufacturing 200-plus formulations.

FAQs

How do I encourage my children to eat more veggies? 

You can add veggies in the form of Frankie fillings, veg soup as a late-night snack, and salad as a side dish. 

Is it ok to give protein supplements to my child sometimes?

Giving your child homemade food that is rich in protein is best unless there is a protein deficiency and it is prescribed by a doctor.