What is protein?
Protein is an important macronutrient that helps repair cells and make new ones in the body. It’s particularly important throughout childhood because of the role it plays in their growth and development. Proteins are made up of building blocks called amino acids. 20 amino acids exist; of these 20, the body can make 11 but the remaining 9 amino acids are considered to be essential, because they need to be obtained from food.
Protein (and the amino acids) can be found in animal-sources and plant-sources. Animal-based proteins are all complete proteins, meaning they contain all the essential amino acids. Plant-based proteins, however, do not always contain all nine essential amino acids. If you or your child eat a plant-based diet, you may need to combine different foods at a given meal, to ensure all essential amino acids - the building blocks for protein synthesis - are consumed. For example, if you are offering a meal where the main protein source is legumes (beans, lentils etc.) the limiting amino acid is methionine. By adding a grain (which are limited in the amino acid lysine) that contains methionine, such as rice or pasta, the meal now contains all essential amino acids.
How much protein is needed?
The current protein guidelines for children is based on eating “good quality” protein meaning protein sources that provide all amino acids. Most children will eat a variety of protein sources each day - some to be complete proteins and others which are incomplete, Consuming a balanced diet that includes animal- and plant-based protein sources should be sufficient to supply the essential amino acids to prevent deficiency and ensure proper growth and development.
Children need about 20% of their energy intake to be provided by protein. The guidelines that are established are based on their age and weight.
Infants ages 0-6 months: 1.52 g/kg
Infants ages 7-12 months: 1.2 g/kg
Children ages 1-3 years: 1.05 g/kg
Children ages 4-13 years: 0.95 g/kg
Children ages 14-18 years: 0.85 g/kg
Where can I find protein?
What about protein supplements?
Protein supplements are a great way to get more protein in the diet, however the majority of children who are eating a balanced diet just don’t need it. If you have concerns about your child’s specific protein intake, reach out for a consultation for a nutrition assessment with tailored advice for your child.