Protein is a crucial macronutrient for a child’s growth and development. Its function extends beyond building body tissues; it also plays a vital role in forming enzymes and hormones and supporting a strong immune system.
A protein deficiency can hinder a child’s growth and increase the risk of stunting, while excessive protein is also not recommended. Therefore, parents need to know the right sources of high-protein foods to include in their child’s diet.
Sources of High-Protein Foods for Children
Generally, protein sources are divided into two categories: animal-based and plant-based. Animal protein is typically considered more complete as it contains all the essential amino acids the body needs. However, plant-based proteins are equally important as they also provide fiber, vitamins, and minerals.
- Dairy Products Milk, yogurt, cheese, and cottage cheese are rich in protein and calcium, which supports bone growth.
- Eggs A single medium-sized egg contains about 6 grams of high-quality protein, is easy to prepare, and is a favorite among children.
- Meat and Poultry Chicken, beef, and lamb contain high levels of protein and iron, which is essential for producing red blood cells.
- Fish and Seafood Salmon, tuna, and other freshwater fish are rich in protein and omega-3 fatty acids, which support brain development.
- Legumes and Beans Lentils, red kidney beans, green beans, and black beans are excellent sources of plant-based protein and fiber.
- Soy Products Tofu, tempeh, and edamame are high-quality, easily digestible plant-based protein options.
- Whole Grains and Pseudocereals Quinoa, whole wheat, and brown rice contain protein along with complex carbohydrates for energy.
- Nuts and Seeds Almonds, pumpkin seeds, and peanut butter can be practical sources of additional protein for kids’ snacks.
According to a 2023 study in the American Journal of Clinical Nutrition, a child’s protein needs vary by age, from about 1.1 grams per kilogram of body weight per day for toddlers to 0.95 grams per kilogram for school-aged children. This highlights the importance of offering a wide variety of protein sources to meet these daily requirements.
A List of High-Protein Indonesian Foods
In addition to common protein sources, Indonesia is rich with local foods that are high in protein, affordable, and easy to find. Based on the Indonesian Food Composition Table (TKPI) from the Ministry of Health, here are some local high-protein foods perfect for children:
- Chicken Eggs: Contain about 12–13 grams of protein per 100 grams. Practical and versatile, they can be boiled, scrambled, or made into an omelet.
- Chicken Breast (skinless): Has around 18–20 grams of protein per 100 grams. It is low in fat and perfect for soups like soto.
- Beef (tenderloin): Contains 18–19 grams of protein per 100 grams and is also rich in iron to help prevent anemia.
- Catfish (Ikan Lele): With 17–18 grams of protein per 100 grams, it is very affordable and has a soft texture that appeals to children.
- Tilapia (Ikan Nila): Provides 18–19 grams of protein per 100 grams and is often steamed in banana leaves (pepes), fried, or used in clear soups.
- Tuna or Skipjack Tuna (Ikan Tongkol/Cakalang): Contains about 22 grams of protein per 100 grams and can be processed into fish floss (abon) or cooked in chili sauce (balado).
- Tofu (Tahu): Offers about 8 grams of protein per 100 grams. It’s a soft, easily digestible source of plant-based protein.
- Tempeh (Tempe): Has about 19 grams of protein per 100 grams and is also rich in natural probiotics from soy fermentation.
- Peanuts (Kacang Tanah): Contain 25 grams of protein per 100 grams and can be made into peanut butter, savory peanut sauce (bumbu pecel), or served as a boiled snack.
- Mung Beans (Kacang Hijau): Dried mung beans have around 22 grams of protein per 100 grams and are perfect for making sweet porridge for breakfast.
- Red Kidney Beans (Kacang Merah): Also contain about 22 grams of protein per 100 grams (dried) and are excellent in soups or mixed vegetable dishes like sayur asem.
- Fresh Shrimp (Udang Segar): Provides 18–20 grams of protein per 100 grams, along with iodine and selenium.
- Clams or Mussels (Kerang/Remis): Contain about 14 grams of protein per 100 grams and are rich in iron, suitable for soups or stir-fries.
- Fresh Cow’s Milk (Susu Sapi Segar): Offers 3–4 grams of protein per 100 ml, along with calcium, which is vital for bone growth.
Tips for Serving Protein to Children
- Combine animal and plant-based proteins for a balanced intake.
- Serve dishes in kid-friendly forms, such as soups, steamed parcels (pepes), or light stir-fries.
- Offer small, frequent portions, as children can be overwhelmed by large meals.
While high-protein foods are beneficial, children may sometimes refuse them due to their appearance or taste. To make them more appealing, parents can get creative with presentation. For example, eggs can be turned into colorful rolled omelets with added vegetables, or fish can be made into healthy homemade nuggets.
Additionally, involving children in simple cooking processes can make them more excited to try what they’ve helped create. This approach not only helps meet their protein needs but also cultivates healthy eating habits from an early age.
Conclusion
Protein is a cornerstone of a child’s growth, essential for building muscle, maintaining a strong immune system, and supporting brain development. Sources can range from common foods like chicken, eggs, meat, fish, and dairy to local Indonesian staples like tempeh, tofu, catfish, and mung beans. By providing a balanced and varied menu, parents can ensure their child’s protein needs are met while introducing them to a rich variety of foods.
