Families that follow a predominantly vegetarian diet often find it difficult to fulfill the protein requirements of children. The importance of protein for child growth cannot be ignored. It is the basic requirement for all repair and regeneration in the body.
While it is true that non-vegetarian food sources have a higher concentration of protein in every serving, there are several vegetarian sources that you can choose from. They are ideal to provide the necessary protein for 8-year-olds.
Almonds
Crunchy and tasty almonds provide enough protein for your child. Just 20 grams every day can give you enough protein for an 8-year-old. Almonds are great when eaten raw or roasted. Make a trail mix to give your child a healthy snack on the go. Almonds can also be used in smoothies, to bake healthy goodies, or even make power balls for a quick boost of energy.
Tofu
Tofu is a great alternative to paneer if you wish to follow a vegan diet. Tofu is a great source of protein for an 8 year old as it is made from soya. Using tofu is very easy. You can use it just the way you would use paneer. Make a tasty stuffed paratha, stir fry it with your child’s favourite veggies, or make a tasty sandwich.
Peanut Butter
This is an all-time favourite among children. The good news is that it is the best protein for 8 year olds. Just 2 tablespoons a day can give your child up to 8 grams of protein. Peanut butter is easy to use as well. Just mix it up with a cup of bananas or apples to make an instant health snack for your little one. Peanut butter can be spread on toast and sandwiches. It can also be added to milkshakes and smoothies to make drinks that are rich in protein for 8 year olds.
Quinoa
Quinoa is one of the best plant sources of protein for an 8 year old. It is a complete protein food. This means it contains all the 20 amino acids that are necessary for the body. You can get your child to eat quinoa very easily too. There are quinoa cakes, quinoa nuggets, granola bars, or pizza bites with quinoa that give your child all the protein that he or she needs. You can even make tasty salads with quinoa for the best source of protein for an 8 year old.
Flax Seeds
With 2 tablespoons of ground flaxseeds, your child gets 3 grams. This may not seem like a lot. However, flaxseeds give your child a great source of omega-3 which is important for brain development. Adding flaxseed powder to foods, baked goodies, toast or smoothies adds that extra dose of protein for 8-year-olds. Additionally, it improves digestion. All the nutrients that you give your child through the day are used up well when your child’s digestion improves. This means double the benefits.
Chickpeas
Roasted chickpeas are a popular Indian snack. They can be a healthy alternative to chips or other snacks in between meals. Of course, dishes like chole are devoured by children. Hummus is one of the best dishes made using chickpeas. It serves as a dip with veggies and snacks. You can even spread it on a sandwich. With 12 grams of protein in every cup of chickpeas, there is no denying that it is one of the most convenient sources of protein for an 8 year old.
Beans
All legumes are rich in protein. But beans, in particular, have a higher protein content. With every cup of beans, your child gets 15 grams of protein. Beans can be used to make delicious fried rice that kids love. They can also be used in spring rolls, in stir-fried veggies, or can be served with cheese and rice. The latter is a popular dish for children the world over. The crunch of beans is usually enjoyed by children. If not, you can puree it with some spices to make a healthy dip or spread tasty sources of protein for 8-year-olds.
Peas
The best thing about peas is that they are so easy to use. They go well with almost anything. Add it in a side dish with rotis or in a tasty pulao. Your child is sure to love it. You do not need much either. With just 1 cup giving your child 8 grams of protein, this is yet another vegetarian source that is reliable when it comes to protein for 8 year olds.
Dairy products
All dairy products are rich in protein. Additionally, they give your child a healthy dose of calcium which is vital for bone strength. With dairy products, you can get between 4 to 20 grams of protein depending upon what you choose to include in your diet. Yoghurt and cottage cheese or paneer are the best sources of protein for an 8 year old. They are also most favoured by children. Use yoghurt to make dips and smoothies. Cottage cheese is an all-time favourite for side dishes, pizza toppings, or stuffing for sandwiches and paranthas. Although most parents associate milk with good health, there are other dairy products that you can try too.
Protein Drinks
Protein drinks are a simple option to get ample nourishment if your diet is predominantly vegetarian. Protein shakes like Gritzo Supermilk is specially created for children, using the best ingredients that are safe as well as high in quality. You can get the right amount of protein for an 8 year old by choosing age-appropriate products.
Protein shakes are the best way to get your child to drink milk, too. Just mix one spoon with milk to make a tasty shake. These shakes provide a concentrated source of protein for 8 year olds. The amount of protein in every serving is also carefully calculated to ensure that it is right for your child’s age. For children who are fussy eaters, there is no better option than a healthy and tasty protein shake.
