Sources of Protein for kids in our daily food

As a mother, my only cardio exercise involves running around the house behind my child, trying to feed her the necessary vegetables and fruits. It’s a herculean task for me to carry a plateful of nutritious meal and plead my child to eat it. I promise my child that every single bite will be the last. A child’s meal should be high in proteins, rich in carbohydrates and vitamins. Let us talk about the great sources of proteins that food items have to offer. I am going to highlight legumes, nuts and seeds, whole grains and vegetables. Incorporating these food items in your child’s daily diet right from a young age will help them develop quickly.

• Legumes: Legumes comprise of lentils, beans and peas, something which every child definitely hates. But giving into your child’s tantrums of not eating legumes every time isn’t healthy. Try to balance your child’s meal by incorporating legumes as the benefits are many, such as
  • Beans help balance the blood sugar levels, which keeps your kid from becoming cranky.
  • Childhood obesity is prevented by beans as they are digested slowly, which helps your child remain fuller for a longer time.
  • Packed with nutrition, beans help fight inflammation and boost gut health. You can swap meat for beans and even mix with other dishes. They are also a great replacement for oil and eggs in baking recipes.
• Nuts and seeds: Now you definitely know how healthy nuts and seeds are for everyone. They are a great snacking option, which will satisfy a finicky child who simply refuses to eat anything else. The benefits of nuts and seeds are-
  • They are a good source of proteins, healthy fats, fibre, vitamins and minerals.
  • They regulate body weight as their fats are not fully absorbed.
  • They contain unsaturated fats that provide protective effects against heart diseases.

Children are hungry after school and you can serve them a bowlful of mixed nuts and seeds as snacks. If your child’s school allows two breaks, you can pack a box of mixed nuts and seeds along with a proper lunch. Put some nuts in your child’s pockets when they go out to play, serving them as a great snacking option. You can make sweet granola bars and replace them for chocolates. Add them to cakes and muffins and chocolates to satiate your child’s sweet tooth.

• Whole grains: A grain is considered whole as long as all three edible parts- the bran, the germ and the endosperm, are in their original proportions and have not been ground, refined or processed. Benefits of eating whole grains are
  • They have ample of dietary fibre, which increases food movement through the digestive system and reduce constipation.
  • The Vitamin B present in them are healthy for nervous system.
  • They contain minerals such as iron and magnesium, which are responsible for transporting oxygen in the blood stream.
  • The antioxidants in them help fight infection and diseases.

You can make brown rice or whole meal pasta for your child. You can try rolled oats or a crushed, unsweetened whole grain cereal as breading for baked chicken, fish or eggplant parmesan.

• Vegetables: One doesn’t need to scratch their head to know why vegetables are crucial for children. There’s no single child in the world who would voluntarily eat vegetables, which is why parents often have to come up with different tricks.
  • You can keep trying different recipes to innovate the same vegetable.
  • Have fun with vegetables by making the dish appear colourful, which will appeal to your child.
  • Involve your child in the process of cooking, which will spike their interest in eating the vegetables.
  • Vegetables such as cucumbers, tomatoes, peas, carrots etc must be served in small diced shapes as a snacking option to your child.
  • Involve vegetables in dishes such as pizzas and pastas, which your child loves to eat.

Every time your child eats these foods, make sure you praise them. This will motivate them treat healthy meals everyday. Innovating recipes are really important so that your child doesn’t get bored eating the same thing daily. Social media has come a great way in showcasing different recipes that are fun to make, for kids. Whenever you involve your children in the process of cooking, do teach them the various health benefits the ingredients hold for them.