Protein: Defending and Replenishing
We often think we know what protein is all about. Social media is filled with before-and-after transformations or trendy recipes that make it seem so simple. But protein is much more than the 15 grams advertised on a powder at your local grocery store. Beyond building muscle, protein plays a crucial role in your child’s nutritional foundation. It supports growth, development, and even helps fight off illness, making the right amount of protein an essential part of a healthy diet.
Can proteins help with illness?
Yes. Children of all ages navigate through a parent’s worst nightmare: illness. Influenza, COVID-19, and the common cold are three prime examples of types of infectious diseases your child may catch throughout school and the activities they’re involved in after school. These types of bacteria continuously evolve and become increasingly difficult for children to fight off because their immune systems have not fully been developed.
However, through the power of protein you won’t be scared to get a call from work, telling you your child’s sick (we’ve all been there). For example, Joly Tawadrous, MD, states that your child needs protein for “...building new tissues and producing antibodies that help fight infections.” Essentially, without the correct amount of proteins, your child may struggle to fight off diseases they may come into contact with from their environment.
More Benefits of Protein
A human body replaces 330 billion cells per day. This number doesn’t essentially differ based on age which means your child also replaces around 3.8 million cells per second. Since we continuously make new cells, it is important to keep the cycle of replenishing and discarding efficient to which protein can help with.
Protein also helps make new tissues that can be essential for a growing child as it can ensure the healthy growth of:
- Skin
- Hair
- Nails
- Bones
- Organs
How much does my child need?
As a parent, you might be confused on where to start. “I know proteins have many benefits for my kids, but how much do I actually give them?” The key is balance.
Feeding your kids too much protein may “...overwork kidneys, leading to dehydration and potential kidney damage,” Tawadrous warns. “In addition, protein shakes are calorie-dense and can cause weight gain if consumed frequently.” While protein shakes or bars may be more easily accessible to parents, it is important to not rely on them as a sole source for protein.
On the other hand, it can be harmful to restrict protein intake as it can cause a various array of difficulties:
- Swelling
- Stunted growth
- Weak immune system
- Bone and muscle loss
- Skin and hair changes
Based on the Dietary Guidelines for Americans, 2020-2025, a child needs a specific amount of protein a day based on age to be balanced.
While it is difficult to feed your child the exact amount of protein shown in the table, it can give you a near estimate of how much your child truly needs. This can make meal prep and snacking both more efficient and simple.
Simple Protein Foods for Busy Parents
As a parent, finding the time to cook meals for your child after work may be limited. Searching for ways to incorporate chicken or fish into their dinner may seem even harder. But have no fear! We have compiled a list of easy, accessible ways to include protein in your child’s diet whether they’re snacking or eating meals:
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Greek yogurt
- Greek yogurt not only offers high protein but also calcium and can be used as a light snack.
- Adding fruit and their favorite toppings can be a fun way for them to try it
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Nut butters
- If not allergic to nuts, your child can enjoy a rich, creamy spread on top of your choice of bread and more
- Quinoa
- These seeds can be your child’s favorite replacement for rice. They are a fun way to add more protein, dietary fiber, B vitamins, and dietary minerals into your next dinner.
- Roasted Edamames
- These are kid-friendly and kid-approved, easy to grab and eat snacks that are packed with protein.
Moüthfuel: The Tasty Way to Grow Strong
Is your child still not getting enough protein? Try Moüthfuel’s recipe “The Classic” filled with ingredients you can feel reassured with giving your child! Filled with rolled oats, unsweetened coconut, flaxseed, chia seed, peanut, gluten-free chocolate chips, and honey, “The Classic” recipe can have your taste buds delighted with every bite.
Easy to eat and extremely tasty, “The Classic” is fit for all ages including parents who need a quick way to energize and experience the benefits of protein with trusted ingredients.