Protein punch

Protein is an essential part of a healthy diet and should be consumed every day. Protein helps build, maintain, and replace tissue in your body. Your muscles, organs, and immune system are made up mostly of protein. A little bit of protein with every meal is great way to ensure you feel full for longer. Generally people get enough protein in their diets as we don't need as much of it as we do say carbohydrate. But, how much do we actually need and what can we do if we think our kids are not eating enough of it?

For children aged 1-3, it is recommended that they consume approximately 13 gm of protein. When aged 4-8 they require closer to 20 gm of protein per day. Women require approximate 46 gms per day.

Eggs are a complete protein and are possibly the best source of protein for children. This is because the protein in eggs is 97 percent digestible, making it very easy for your kid's to digest. Great egg meals for children include: scrambled eggs, boiled eggs with soldiers, or even French toast.

The following will give you approximately 7-8 gms of protein:

• 30 gms of meat, chicken or fish
• 1 cup of milk
• 1 egg
• half cup of beans
• quarter cup of nuts 

Not all proteins pack the same punch though. There are two types of protein, complete and incomplete protein. All this means is that some things provide a more complete source of protein than others. Proteins are made up of amino acids. Think of amino acids as the building blocks. There are 20 different amino acids that join together to make all types of protein. Some of these amino acids can't be made by our bodies, these are known as essential amino acids. It's essential that our diet provide these.

A complete protein contains the correct proportions of all amino acids. Sources of complete proteins include:

• Meat
• Fish
• Poultry
• Cheese
• Eggs
• Yogurt
• Milk

An incomplete protein is any protein that lacks the right amount of one or more essential amino acids. Sources of incomplete protein include:

• Grains
• Nuts
• Beans
• Seeds
• Peas
• Corn

To get all the protein you need from incomplete proteins requires eating a variety of incomplete protein sources. This is because the amino acids that may be missing from one type of food can be compensated by adding a protein that contains that missing amino acid.

Mummy to three small boys

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