How much protein does your child need?
Kids require approximately 1-1.5 grams of protein for every TWO pounds of body weight, or more precisely, 1-gram protein per kg (1kg=2.2lbs). Thus, a 40-lb (18.2 kg) child needs approximately 18 grams protein per day!
Suggested portion size by age
Use this portion size chart to help determine how many servings of grains, vegetables, fruits, dairy and protein your child should be eating daily.
What does excess protein do?
Protein breaks down to amino acids, and produces waste products that are filtered through the kidneys. High protein load lead to increased water loss, and can lead to dehydration. Thus, maintaining adequate fluid intake is essential.
Best sources of Protein
Some Dos and Don’ts
1. Avoid consuming high-protein products
Excessive consumption of protein isn’t necessarily a good thing. A 2007 study at McMaster University in Canada found that it was enough to consume 25-30 grams of protein during a meal to encourage optimal body composition.
2. Be on top of your daily protein intake and don’t underestimate its power
Trying to lose weight doesn’t mean reducing the amount of protein along with the number of calories we consume. Protein is what keeps blood sugar levels balanced throughout the day, increases the sense of satiety and helps to prevent afternoon fatigue. Therefore, it is recommended to maintain between 20% and 30% of our daily caloric intake (men: 25-35 calories per 2 lbs. of body weight, women: 20-30 calories per 2 lbs. of body weight) – enough to prevent protein deficiency in the body.
3. Diversify your meals and combine as many protein-rich foods as possible
It’s important to combine a variety of protein-rich foods in our meals and not to eat the same foods over and over again chicken, eggs, or protein-rich snacks. If you lean on a single source of protein, you aren’t consuming a whole protein, which provides us with all nine amino acids we need a day – so it’s important that you get plenty of protein-rich foods, some of which are suitable for vegetarians or vegans as well, and incorporate them into your daily meals.
4. Try to eat protein-rich foods throughout the day
Most of us know that it is important to eat regularly throughout the day, including snacks, in order to enable rapid metabolism, but it is important to make sure that each meal contains proteins. Don’t wait for after your workout or for dinner to consume your daily protein ration. Split the recommended intake throughout the day, ensuring that your body absorbs it optimally and doesn’t turn it into fat. In addition, studies conducted in 2015 in the United States found that those who ate protein-rich breakfasts were able to lose weight over time while reporting feelings of satiety throughout the day.
5. Don’t rely on shakes and snacks as a single source of protein
While protein-rich snacks and shakes are easy to consume because they can just be bought and require no preparation on your part, it is important to know that they are high in sugar and don’t have all the required protein, some of which are even equivalent to junk food in terms of their nutritional value. It is therefore important to eat as much food as possible; Grains, almonds, lentils, yogurts, and eggs are just some of the protein-rich foods that can be a healthier substitute for store-bought snacks and shakes.
6. Buy protein powders that combine as many types of plants as possible
Protein powders are many and varied in different tastes and types. It is very important to note that if you consume protein powder, it is best to buy one that is pea, bean, soy or rice-based – good powders for those who want to lose weight – and it is advisable to buy a powder that combines as many different types as possible. Protein powder consisting of one vegetable source is good but not enough because it doesn’t contain all nine amino acids we need. Combined consumption of different types of protein powders ensures that we receive the number of amino acids we need throughout the day.
