Easy source of Protein for kids

Adding high-quality source of protein for kids can be challenging especially when the child does not eat meat. Kids aside, adults also face deficiency of protein in their daily diets. According to the Protein Consumption in the Diet of Adult Indians Survey, 9 out of 10 Indians consumed less than adequate proteins daily. 91% of the vegetarians and 85% of the non-vegetarians were protein-deficient.

Protein is considered the body’s building block and repair agent. It’s also integral in forming enzymes and hormones in the body. From digestion to immunity, from hair to nails, everything requires protein. The suggested intake of protein is decided at 0.8 gm per kg of body weight. For athletes or kids in active sports, few studies state that it is best to eat protein within 30 minutes of exercise. This is the period when most muscle formation or muscle repair happens, and timely protein consumption enables that.

Signs of Protein Deficiency

One of the most common signs of not getting enough high-quality protein food for kids is swelling in any body part. This usually happens in legs, feet, hands or abdomen. Proteins circulate in blood and keep fluid from building up in tissues. In the absence of enough protein, fluid begins to collect thereby resulting in swelling. More generally, kids who are protein deficient develop weaker bones and muscles, damaged skin, hair nails, lower immunity and also compromised or delayed physical growth.

The suggested intake of protein is decided at 0.8 gm per kg of body weight. It can be helpful to include a high-quality protein food for kids in most meals and snacks to help children achieve the daily recommended intake of protein. It is even better to give protein in kids preferred food formats like chocolate covered nuts (recipe), lentil wraps (recipe), pizza (recipe), chocolate spreads (check here) and others.

protein in food WHICH IS VEGETARIAN:
  • Nuts & Seeds:
  • Consuming protein though nuts can be the easiest form of consumption. Peanuts, Almond and Pista (what are their benefits?) are higher in protein than other nuts. 20g of these nuts or 1 tablespoon of nut butter spread can be enough for 7g of protein.
  • Pumpkin seed is the highest source of protein with 7g protein in just a spoon of seed powder.
  • Mixing this in the batter or dough is an easy way to feed nutrition to kids in their favourite formats. (How to feed DAILY NUTRITION of 6g protein easily)
  • Lentils & Beans:
  • All types of dried beans, lentils, split beans are great sources of protein. They can be cooked to consume directly, or sprouted (why sprout?) or made into a batter for wraps (recipe for lentil wrap or lentil soup). These can also be boiled and added to the dough (along with the water).
  • It is necessary to soak these before cooking. Soaking (why soak?)breaks down the phytic acid which makes it easy for the body to absorb all the nutrients and also digest the food better.
  • A cup of cooked lentil can give roughly 18g of protein which is around 50-60% of the child’s daily requirement. This is a great source of protein in food which is vegetarian.
  • Dairy: Dairy and its products are a great source of protein and hence a good option to be added in the list of natural, high-quality protein food for kids. It can be consumed directly, or mixed with nut powder or, flavoured with fruits. Some dairy products like cheese (which cheese is better?) can be consumed raw or with pizza and wraps. Together the meal will be rich in protein. In addition to protein, milk and milk products provide other essential vitamins and minerals for child growth, including calcium and vitamin D. Milk helps to balance the nutrition in your kids’ meals. When you pair your kids’ meals with an 8-ounce glass of milk, you can help them reach their daily recommended value for protein, calcium and vitamin D. 
NON-DAIRY PROTEIN IN FOOD ITEMS

For those who are off dairy, soy or nut is a good source of protein milk. Tofu is a great alternative for added protein (tofu wrap recipe). It is although less preferable to consume nuts or soy or oats in protein milk form after filtering out all the fibre.

If your child is not a fussy eater then other sources of high quality protein can be spinach, cauliflower, broccoli etc which can be grated or pureed and added to whole-wheat or multi-grain dough to make bread/ roti/ pizza or batter for wraps/ pancake/ cheela/ dosa (Check all protein recipes).

Recipe for Cauliflower Pizza

Let’s make every dish tasty and nutritious by ‘hidden’ nutrition of veggies, herbs and nuts.

Check the Recipe made with Iyurved’s secret health ingredient- DAILY NUTRITION spread.

Check more healthy recipes loved by kids.

PRODUCTS

We are happy to introduce our range of nutritious & tasty products for kids!!
We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

India’s First ever Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate or savoury spreads ORDER | 0% preservative | 0% palm oil |

Daily Nutrition for: Immunity, Brain development, Bones and Overall growth

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Best Nuts and Seeds for Protein

The Protein Consumption in the Diet of Adult Indians Survey, a pan India survey stated that 9 out of 10 Indians consumed less than adequate proteins daily. 91% of the vegetarians and 85% of the non-vegetarians were consuming less food with protein. A typical-Indian meal served in homes of north or south or central India are most often protein deficient. Let’s see which foods are good source of protein and which are the best nuts and seeds for protein?

What is protein?

Protein is considered the body’s building block and repair agent. It’s also integral in forming enzymes and hormones in the body. From digestion to immunity, from hair to nails, everything requires protein. The suggested intake of protein is decided at 0.8 gm per kg of body weight. For athletes or kids in active sports, few studies state that it is best to eat protein within 30 minutes of exercise. This is the period when most muscle formation or muscle repair happens, and timely protein consumption of foods with protein for kids enables that.(Easy ways to add protein to kid’s diet )

Signs of low protein in the body:

One of the most common signs of low protein is swelling. This usually happens in legs, feet, hands or abdomen. Proteins circulate in blood and keep fluid from building up in tissues. In the absence of enough protein, fluid begins to collect together thereby resulting in swelling. More generally, kids who are protein deficient develop weaker bones and muscles, damaged skin, hair, nails, lower immunity and also compromised or delayed physical growth. So it’s become important to feed foods with protein for kids.( how to increase immunity in kids? )

Nuts and seeds are among the best foods with protein for kids to meet the daily requirement of the body and also a rich source of protein for children’s growth. In addition, they are a good choice of protein rich food for vegetarians.

which are the best nuts and seeds for protein?

best nuts and seeds for protein
protein rich food for vegetarians
rich source of protein
best foods with protein
Peanut:

Technically a legume, this nut is widely and easily available and affordable too. It is one of the most rich source of protein for kids. Just a handful of peanuts can give 9 g of protein to the body. In addition, it is a wonder full of over 30 nutrients and hence one of the best foods for children’s growth. Read more.

Almond:

The second best contender in the category with 8g of protein in just a handful of nuts is also one of the best foods with protein for children’s growth. An expensive yet easily available source of high nutrition carries highest fibre in this nut category. Read more.

Pista:

A seed of a pistachio tree, this perceived nut offers 7g protein in just a handful and best to use as foods with protein for kids. This nut has the highest amount of potassium which is useful for kids to balance the negative impact of eating processed or junk food, which causes high sodium levels in the body. Potassium helps by balancing sodium levels which can otherwise impact bones, brain, digestion, muscles, and kidney.

best nuts and seeds for protein
protein rich food for vegetarians
rich source of protein
best foods with protein
Cashew:

It is also among the best foods for children’s growth. A favourite of many, this nut has 6g of protein in just a handful. It is a quick source of high quality carbohydrates for kids with a variety of health benefits. Read more.

Walnut:

Despite being a little less in protein at 5g per handful, this wonder nut is loaded with good fats which are vital for the brain. Read more.

Hazelnut:

Similar to walnut in its nutrition profile, this nut also has 5g of protein per handful. Preferred by kids in chocolates and spreads, this nut is a nutritious snack with lots of essential fat.

Seeds:

Sunflower, Pumpkin and Melon together offer a great source of nourishment to the body and are best foods for children’s growth. 1 tablespoon of this seed mix provides 5g of protein. A spread of this can easily blend with any dish and won’t even get noticed by kids. Read more.

Soaking and consuming Almond, Peanut, Walnut enables release of phytic acid, resulting in more absorption of nutrients by the body. (What are the benefits of soaking and sprouting?)

Recipe: Chia Berry cupcake with hidden herbs and nuts

Let’s make every dish tasty and nutritious by ‘hidden’ nutrition of veggies, herbs and nuts.

best nuts and seeds for protein

Check the Recipe made with Iyurved’s secret health ingredient- DAILY NUTRITION spread.

Check more healthy recipes loved by kids.


PRODUCTS:

We are happy to introduce our range of nutritious & tasty products for kids!!
We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.


Iyurved Daily Nutrition Chocolate Spread

India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your Child is a Picky Eater or does not take enough Nutrition for the day, you can give ‘5 Ayurvedic Herbs and 7 Nuts’ Chocolate Spreads to meet Daily Nutrition ORDER | 0% Preservative

Check more products for: Immunity, Brain development, Sleep (for hyperactive kids), Weight, Eyesight, Hormones and Overall growth

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