Your child's protein needs

In your child's diet, there are three "macronutrients" essential for optimal growth and development. These macronutrients are carbohydrates, fats and protein. Carbs are found in fruits, vegetables, grains and beans. They are the body's main source of fuel and are critical to maintaining proper blood sugar control and energy. Fats have an anti-inflammatory effect and are necessary for overall brain function -- in fact, 60 per cent of a child's brain is composed of fat. Proteins are also critical as they are necessary for proper growth and repair of cells and for muscle repair as well as to make red blood cells and boost the immune system.

Of all three macronutrients, parents tend to be concerned about insufficient protein intake. The good news is, most children (even vegetarian ones) well exceed their recommended protein requirements as long as they are eating a balanced diet. The recommended daily allowance (RDA) for protein and kids is as follows:

Protein RDA for children:
Infants
• Up to 12 months: 13-14 g

Children
• 1-3 years: 16 g
• 4-6 years: 24 g
• 9-10 years: 28 g

Male preteens/teens
• 11-14 years: 45 g
• 15-18 years: 59 g

Female preteens/teens
• 11-14 years: 46 g
• 15-18 years: 44 g

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