When it comes to your kid's growth and development, the importance of protein isn't up for debate.
Protein is a macronutrient that is vital for child growth and development, yet research shows that one in seven U.S. school-aged children* do not meet the recommended dietary allowance (RDA) for protein.** 1,2
If a child is growing slowly or is small for their age, they may not be getting all the protein and nutrients needed for healthy growth. The good news is that with a few changes you can help your child get on track.
Learn how protein supports healthy growth, plus simple tips for packing more protein onto every plate.
Protein for Kids' Growth
Protein plays an essential role in many bodily functions, including recovery and repair of tissues in the muscles, skin, organs, blood, hair and nails. Of the 20 amino acids that make up protein, the body can produce 11 — the other nine must come from food.2,3
"Many sources of protein provide important nutrients like vitamin E, B vitamins, zinc, iron and magnesium and its part of nearly every cell in your body," says Jennifer Williams, MPH, nutrition research scientist with Abbott. Williams added that children who don't get enough protein may experience health issues, including fatigue, poor concentration, slowed growth, bone and joint pain, delayed wound healing and decreased immune response.2-4 But with small changes you can protect against protein deficiency.
Below, by age group, are the National Academies of Science dietary protein recommendations for children, but Williams notes that these represent the minimum amounts needed to prevent deficiency.5,6 Talk to your pediatrician about individual protein needs based on age, activity level and any other considerations to determine what's best for your child.
Sources for Kids
According to recent National Health And Nutrition Examination survey data, snacks can make up about 30 percent of U.S. children's daily calories, and many of those snacks are often from low-nutrient snacks, desserts and candy.7
Kids can be picky eaters, but luckily there are plenty of great options for adding protein to their diets outside of meals. "Milk is a really easy source of protein to give to kids, and it provides calcium and vitamin D, which are important nutrients for bone growth," says Williams. She also recommends other dairy products, like Greek yogurt, drinkable yogurts and cottage cheese.
For kids without food allergies, Williams also recommends adding nut butters to smoothies, toast and snacks. If your child is a more adventurous eater, they may be open to hard-boiled eggs, trail mix, deli meat, or edamame.
Meeting daily protein intake goals is an essential part of child growth and development. When kids get the nutrition they need, they're in the best position to begin long, healthy lives.
* School age kids defined as those aged 6 to 13 years
** For school age kids aged 6 to 13, the RDA for protein is 19-34 grams.
References: 1. Abbott Data on File, December 2018. 2. Brazier Y. How much protein does a person need? Available at: https://www.medicalnewstoday.com/articles/196279.php#protein_tips Date Accessed: April 2021. 3. St. John TM. Consequences of Protein Deficiency and Malnutrition. Available at: https://www.livestrong.com/article/431291-consequences-of-protein-deficiency-and-malnutrition/ Date Accessed: April 2021. 4. Yoo B. The Power of Protein and Top 6 Symptoms of Protein Deficiency. Available at: https://www.alimillerrd.com/the-power-of-protein-and-top-6-symptoms-of-protein-deficiency/ Date Accessed: April 2021. 5. Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Total Water and Macronutrients. Available at: http://nationalacademies.org/hmd/~/media/Files/Report%20Files/2019/DRI-Tables-2019/3_RDAAITWM.pdf?la=en Date Accessed: April 2021. 6. How much protein should my child get everyday? Available at: https://www.nutritionnews.abbott/pregnancy-childhood/kids-growth/why-is-protein-important-for-kids-growth/ Date Accessed: April 2021. 7. Hess J, et al. Nutrients 2014;6:4750-4759.
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