A balanced diet plays an important role in the development of young children. In which, protein is an essential nutrient that helps develop muscles, bones and strengthen resistance. However, many children today are still not supplemented with enough protein in their daily diet.
According to nutrition experts, protein participates in the formation, regeneration of cells and transportation of nutrients in the body. Protein deficiency can affect the physical health, energy levels as well as the recovery ability of children when sick or injured.
In addition to the role of muscle development, protein also helps children maintain energy for daily learning and play activities. This is also a nutrient that supports injury recovery, promotes the wound healing process and contributes to optimizing physical development during the growth phase.
Protein needs in children vary with age. Children aged 1 to 3 years old need about 13 grams of protein per day. Children aged 4 to 8 years old need about 19-20 grams, while children aged 9 to 13 years old need about 35 grams of protein per day. Depending on the level of exercise and physical condition, this need may vary.
To help children supplement enough protein, parents can choose many familiar and easy-to-process foods.
Yogurt is a protein source suitable for children of many ages. In addition to protein, this food also contains beneficial bacteria that are good for the digestive system. If children do not like whole yogurt, parents can combine it with ground fruit, cereal or nuts to enhance flavor and nutritional value.
Tofu made from soy milk, is a rich source of plant-based protein for children. With a bland taste, this food can be processed into many familiar dishes such as tofu sauce or steamed tofu, helping children eat more easily and supplementing the necessary protein in their daily meals.
Eggs and chicken: Eggs and chicken are familiar protein-rich foods, easy to prepare and suitable for the taste of many young children. Depending on age and doctor's instructions, children can eat one to two eggs a day. Boiled eggs, scrambled eggs or egg salad combined with vegetables are all nutritious choices.
Fish such as salmon, mackerel or cod are not only rich in protein but also contain many omega-3 fatty acids that are good for the brain and cardiovascular system. Parents should prioritize steamed, pan-fried or soup dishes for children to easily eat and absorb better.
Peanut butter: Peanut butter is also a fairly good source of protein for children. However, this food is high in fat, so it should only be used in moderation. Parents can spread a small amount on bread or combine it with fruit to create a snack for children.
Experts recommend that parents should diversify protein sources in their daily meals so that children receive enough necessary nutrients. At the same time, creating healthy eating habits from an early age also helps children develop more comprehensively in terms of physical and long-term health.
