Protein is an important part of a healthy diet. Proteins are made up of chemical 'building blocks' called amino acids. Your body uses amino acids to build and repair muscles and bones to make hormones and enzymes.They can also be used as an energy source.
- Animal products (such as chicken, beef or fish and dairy products) have all of the essential amino acids and are known as 'complete' protein (or ideal or high-quality protein).
- Soy products, quinoa and the seed of a leafy green called amaranth (consumed in Asia and the Mediterranean) also have all of the essential amino acids.
- Plant proteins (beans, lentils, nuts and whole grains) usually lack at least one of the essential amino acids and are considered 'incomplete' proteins.
- Some food sources of dietary protein include:
- lean meats
- beef, lamb, veal, pork, kangaroo
- poultry
- chicken, turkey, duck, emu, goose, bush birds
- fish and seafoo
- – fish, prawns, crab, lobster, mussels, oysters, scallops, clams
- eggs
- Dairy products
- almonds, pine nuts, walnuts, macadamias, hazelnuts, cashews, pumpkin seeds, sesame seeds, sunflower seeds
- legumes and beans
- all beans, lentils, chickpeas, split peas, tofu
PROTEIN INTAKE FOR KIDS:
Protein is an essential nutrient we all need in our diets that:
Helps boost energy levels:- 1 cup of cow milk or soy milk has 8 grams of protein
- A 3-ounce piece of meat has about 21 grams of protein
- 1/2 cup of cooked black beans has about 8 grams of protein
- 1 individual container (5-6 ounces) of Greek yogurt has 12-14 grams of protein (regular yogurt has about 6 grams)
- 1/2 cup of tofu has 10 grams of protein
- Builds strong muscles
- Helps kids' bodies growing
- Aids in repairing injuries
- Take a look at the recommended grams of protein needed each day to help guide you in what foods to offer:
- Children ages 1 to 3: 13 grams
- Children ages 4 to 8: 19 grams
- Children ages 9 to 13: 34 grams
- Girls ages 14 to 18: 46 grams
- Boys ages 14 to 18: 52 grams
- High-protein foods and drinks.
Protein is an essential nutrient we all need in our diets that:
Helps boost energy levels:
- 1 cup of cow milk or soy milk has 8 grams of protein
- A 3-ounce piece of meat has about 21 grams of protein
- 1/2 cup of cooked black beans has about 8 grams of protein
- 1 individual container (5-6 ounces) of Greek yogurt has 12-14 grams of protein (regular yogurt has about 6 grams)
- 1/2 cup of tofu has 10 grams of protein
- Builds strong muscles
- Helps kids' bodies growing
- Aids in repairing injuries
- Take a look at the recommended grams of protein needed each day to help guide you in what foods to offer:
- Children ages 1 to 3: 13 grams
- Children ages 4 to 8: 19 grams
- Children ages 9 to 13: 34 grams
- Girls ages 14 to 18: 46 grams
- Boys ages 14 to 18: 52 grams
- High-protein foods and drinks.
