Protein Sources of Vegetarians

Many children follow a vegetarian diet or do not like eating non-vegetarian foods. We know that food sources like lean meats and eggs are well known for providing maximum amounts of protein. In such situations, parents need to focus on what foods to give their children that provide them rich amounts of protein.

Recommended protein intake that kids require are

• 4 to 6 years = 16.0 g of protein per day
• 7 to 9 years = 23.0 g of protein/day
• 10-12 years (boys) = 32.0g of protein/day
• 10- 12 years (Girls) = 33.0 g of protein per day
• 13- 15 years (Boys) = 44.0 g of protein per day
• 13- 15 years (Girls) = 43.0 g of protein per day

Why do kids need protein?  

Kids need protein to support their bone development, muscle repair and growth, it supports their immune function and produces hormones that help in optimal growth.

6 Best Vegetarian protein sources are:

To provide your kids nutrition, they need food rich in protein. There are several vegetarian food options that kids can consume to get protein. Some are,

1. Beans and legumes:

They are the powerhouse of protein. Along with protein, legumes also have a rich source of fiber, vitamins and minerals.

2. Chickpeas:

Chickpeas contain protein and can be given to kids in multiple ways. Make hummus out of it, a salad or a chickpea curry, kids will love them all!

3. Nuts:

Nuts like almonds and walnuts are good sources of protein. Children can easily snack on them.

4. Seeds:

Seeds like pumpkin seeds have a good amount of protein and can be given to kids by mixing in oat meals or smoothies.

5. Tofu and Tempeh:

Tofu is made with soya and is a good plant based protein option. It can be stir-fried or mixed in curries to give to kids.

6. Whole grains:

Grains like quinoa and millets are good for a kid’s diet. They are rich in protein and other essential nutrients like vitamin B and fibre.

How to meet daily protein requirements?

Children’s need for nutrition differs according to age and activities they do. Children who are more active need more nutrition. Plant based proteins are good sources of protein but have limitations. Some studies suggest they may lack a few amino acids. But mixing different plant proteins can fulfil all the requirements.

This requirement for protein intake can also be supported with Complan. This protein powder has 63 percent more protein. It is made with 100% milk protein and is enriched with 34 vital nutrients kids need.

Interesting ways to give Complan to kids

 Kids love foods that are not just roti and chapati. They like colourful smoothies with chocolate and pancakes with fruits.

• Pancakes: Add banana, flax seeds, a scoop of Complan to the pancake batter. Serve them with syrup or honey.
• Smoothies: Blend fruits, a scoop of Complan and milk together to make a healthy smoothie.

Parents who follow a vegetarian diet find it difficult to provide their kids a rich protein intake in their diet. In such situations they have to rely on plant based proteins and protein drinks like complan to fulfil the need. With Complan adding a nutritional boost to children’s diet, they can ensure that kids get nutrition in a tasty and appealing way.