Proteins are very essential for healthy growth of children. Protein is useful for hair, skin, muscle and internal organs of the body. Our body cannot manufacture protein so we have to get it from the food only. Therefore it is very important to take protein rich food in daily diet.
 
Need of Protein for Healthy Growth of Children
Proteins are helpful for our body due to many reasons

• It protects our body from various diseases and bacterial or other infection.

• Our body consumes proteins when we perform various physical activities such as walking, running, etc. Amount of protein reduces through skin, nails and hair loss also. Protein rich diet is essential to rejuvenate the body from protein loss and also help to cure from any type of injury.
• For any age group, the body need sufficient amount of protein and calories in proportion of daily consumption. You can check chart that mention daily requirement of protein according to different age group. Protein is essential for complete growth of your body.
• Protein is very important for pregnant women and breast feeding women. It helps them to support maternal tissue and for milk production after birth of child.
Protein is very essential for the person who is operated for any injury or illness. Protein is essential for fast recovery of your body in such case.

You can get good amount of protein from different food sources. Your body gets complete protein from protein rich food such as chicken, fish, dairy products and soybeans. There are 22 types of amino acid and our body will get it from complete protein only. Complete protein is essential for building muscles and body tissues. When you take fruits, vegetables, seeds, grains, nuts, etc in your diet, your body get incomplete protein means these foods provides limited range of amino acids. Your body needs all amino acids for preparing protein. You need to combine different food group to get complete protein for daily need of your body.

Indian Food with Rich Source of Protein
Various foods such as beans, nuts, milk and dairy products, pulses, meat, fish, dry beans and peas, eggs, etc are rich source of protein.
Daily Need of Protein for different age group

•  Children from age group of 1 to 3 year: 13 grams
•  Children from age group of 4 to 8 year: 19 grams
•  Children from age group of 9 to 13 year: 34 grams
•  Girls from age group of 14 to 18 year: 46 grams
•  Boys from age group of 14 to 18 year: 52 grams
•  Women from age group of 19 to 70+ year: 46 grams
•  Men from age group of 19 to 70+ year: 56 grams

Good Source of Proteins
Beans and Pulses: Chana, Urad dal, Cow pea, Moong, Lentils, Rajma and Soya beans; you will get highest proteins from Soya beans.

Cereals and Grains: Wheat germ and nuts such as almonds, cashew nuts, groundnuts, sunflower seeds, etc. These are high protein food with high fat.

Condiments: Methi is also good source of proteins.

Fish: Catfish, Hilsa contain moderate fat.

Meat: Chicken, Lean goat meat

Dairy Products: Pasteurized Cow's milk, Cheese, Paneer, low fat milk
Only milk is not sufficient for your growing children. Powdered milk is a rich source of protein whereas milk in liquid form provides medium amount of proteins. If you are vegetarian, it is recommended to take more protein rich food in your diet.
Some good combinations of complete proteins are bread-cheese, corn-beans, cereal-milk and rice-beans.

•  Protein rich breakfast with some fruit milk shake such as banana shake or strawberry milk shake is the best option.
•  Bread cheese or chickpea, mashed potatoes in dinner.
• Peanut butter with apple, fruits like pineapple, grapes and cherries can add taste of your snacks.

Measure Protein Quantity in Your Food
Protein Rich Food source

• -6 oz. canned tuna : 40 grams
• 4 oz. chicken : 35 grams
• 1 cup chickpea: 15 grams
• 1 cup milk: 8 grams
• 1 cup yogurt: 11 grams
• A 3 ounce meat: 21 grams
• 1/2 cup tofu: 10 grams
• 1/2 cup cottage cheese: 14 grams
• 1 egg: 6 grams
• 1 cup pasta:5 grams
• 1 cup dry beans:  16 grams

Measurement: 1 cup is approximately 8 ounce. 1/2 cup is 4 ounce.
Children are more active during this age and you should plan healthy diet schedule for them. According to your child’s age, physical strength, daily activity and energy consumption you have to plan protein rich diet for his healthy growth. Protein deficiency causes various physical disorders in your child. You can find many delicious protein rich recipes online and prepare tasty dishes according to favorite taste of your child.