Childhood and adolescence is a period of very rapid growth and development. A balanced diet with adequate intake of different types of food from all the food groups is thus crucial for their growth, development, and general well-being.
Protein is one of the crucial building blocks of the body, especially in kids. This article addresses what researchers recommend daily intake of protein should be, risks associated with low intake of protein, plus fun ideas to make eating enough protein more enjoyable for your kids and teens.
The following table lists the current protein recommendations for children and adolescents based on EAR and RDA.
| Age | EAR (g/kg/day) | RDA (g/kg/day) |
| 7–12 months | 1.0 | 1.2 |
| 1–3 years | 0.87 | 1.05 |
| 4–8 years | 0.76 | 0.95 |
| 9–13 years | 0.76 | 0.95 |
| 14–18 years, boys | 0.73 | 0.85 |
| 14–18 years, girls | 0.71 | 0.85 |
The above recommendations for protein intake are based on a methodology that is largely considered outdated and has been criticized for the potential to seriously underestimate protein requirements.
Other approaches have even suggested that protein requirements are as much as 60% higher than these recommendations. Another likely defect in current recommendations is that no such separate protein recommendation exists for active children. According to some recent studies, more physical activity enhances protein needs essential for adequate muscle mass development in children and adolescents.
As a mom and a registered dietitian, I would definitely say that the currently recommended proteins for children are the minimum.
Protein is important to everyone, but children in particular. It will be involved in metabolism, building and repair of tissues such as muscles, bones, organs, etc., support proper energy, and maintain a healthy immune system.
Active or sporty kids require higher proteins to ensure growth and restoration for continued development.
Under-intake of proteins in children may have adverse impacts on their growth and development. Children, without adequate proteins, will only suffer from stunted growth and weak immunity, hence delayed development will be experienced.
Of course, it is very important for children to have adequate protein from a variety of sources to start their day off right for general health. One easy way to ensure your child is meeting his daily protein requirements is to include some source at every meal and snack.
There’s no need for your children to face a challenge in consuming more protein. You can serve them various sources of protein at meals and snacks so that diversity brings them the necessary intake. The sources include meat, poultry, eggs, dairy, nuts, seeds, beans, and soy products.
Preparing really fun-looking snacks can be very good fun providing supplementary protein to your younger children. Serving proteins in creative ways can also help your children like this well-balanced diet.
Spread peanut butter on banana slices for a delicious, protein-packed snack. Peanut butter is full of protein and healthy fats, while bananas are full of vitamins and minerals.
Layer Greek yogurt with fresh berries and granola. Greek yogurt is a natural source of protein, calcium, and probiotics, supporting strong bones and a healthy digestive system.
Mix cheese cubes or string cheese with whole-grain crackers for a filling, protein-rich snack. Cheese provides calcium and protein, which supports bone health and all-around growth.
Associate deli turkey with hummus on crackers. It is one of the perfectly balanced protein associations. The deli turkey is a high-quality protein, and hummus gives additional flavor as well as additional protein from chickpeas.
The kid’s protein shake from Naked Nutrition is a fun protein supplement specially designed for kids. Packed with essential nutrients, it offers a convenient and enjoyable way for children to meet their protein needs. Pair with a banana or an apple for a well-rounded snack.
Protein is a fundamental building block that supports the growth, development, and overall health of children and adolescents.
The present recommendations and guidelines for protein are based on the Estimated Average Requirement (EAR) and the Recommended Daily Allowance (RDA). These potential limitations may not represent realistic amounts of protein children need. New nutrition research has lately been postulated to establish that children, especially energetic children, need much higher intakes of protein than the accepted conventional standards.
Provide for the nutritional growth and development of your child through multiple sources of protein, be creative with your food and snacks, and supplement with nutrient-rich protein products such as NN Kids Essentials.
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