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Moms have a lot of questions in their arsenal. Did you brush your teeth? Did you say please and thank you? Were you kind? Of all the questions we pose, perhaps one is the most critical for our kids’ health and the one we may overlook the most: “Where is the protein in your meal or snack?” 

Kids of all ages need protein—from birth to adolescence to the teen years, protein plays a crucial role. 

How adequate nutrient-rich protein intake helps your child’s health

Proteins are the building blocks of life. They comprise amino acids responsible for multiple aspects of good health, including tissue and bone health, growth, and muscle mass. Protein is found in every cell in the body, and amongst all the amino acids the body needs, nine of them (considered essential amino acids) must come from your diet. Multiple studies https://www.sciencedirect.com/science/article/abs/pii/S000291652333435X correlate protein intake in infancy and adolescence with growth, health, and weight. Studies also associate adequate protein earlier in life with greater height and weight later in childhood. https://www.sciencedirect.com/science/article/pii/S0022316623007812#:~:text=Conclusions%3A%20A%20higher%20intake%20of,affects%20health%20later%20in%20life. 

How much protein does your child need?

According to the NIH, https://pmc.ncbi.nlm.nih.gov/articles/PMC8147948/#:~:text=Current%20Protein%20Intake%20Recommendations%20for,on%20age%20group%20%5B1%5D, kids 19 years of age and younger need about 0.85 to 1.2 grams per kilogram of protein per day. That means, if you have a child weighing 70 pounds, you will convert their weight in pounds to kilograms (divide 70 by 2.2), then multiply this number by 0.85 – 1.2 for their optimal range. A 70-pound child would then need about 27 grams to 38.4 grams daily. Adding nutrient-rich protein sources to meals and snacks can quickly obtain this range. 

Protein-rich options for kids

Children and adolescents can obtain protein from various sources such as eggs, lean meat, beans and legumes, fish, chicken and turkey, nuts and seeds, and tofu. The most optimal source of protein, however, is dairy. Dairy consumption has been associated with better metabolic health https://cdnsciencepub.com/doi/10.1139/apnm-2014-0154, higher bone density https://academic.oup.com/jbmr/article-abstract/33/7/1283/7605327?redirectedFrom=fulltext and a lower risk of both diabetes and high blood pressure https://drc.bmj.com/content/8/1/e000826. From cheese to yogurt to milk, dairy provides a nutrient-rich source that contains protein, calcium, and vitamins K and D. It also happens to be “kid friendly” and, many times, an easier, more convenient option over other sources to fit into the diet. 

The recent attention to the importance of protein in the media has prompted an influx of “protein drinks” marketed to children and adults. Many of these options, however, contain excess sugar and additives. The milk source in these options may also come from cows that are not always living their best life. Moo’V™ Real Milk has removed these dairy downfalls and returned to the basics. Derived from happy and healthy cows, Moo’V™ milk options (vanilla, strawberry, and chocolate) provide an impressive amount of protein without all the junk you may find in other brands. Their chocolate milk contains 23g of protein, is lactose-free, and only 8g of sugar. It also is delicious. The perfect fuel for kids! 

Don’t overthink it the next time you search for the perfect protein source for your child! Go real, go delicious, and go back to the basics with a protein source your kids will be asking for! 

Kristin Kirkpatrick, MS, RDN
kristinkirkpatrick.com
kristin@kristinkirkpatrick.com
kristin@kristinkirkpatrick.com