First and foremost, understanding the importance of protein intake for your vegetarian child is crucial in terms of investing in their overall development. For a vegetarian child, planning a protein-enriched diet includes an analysis of their current protein intake. If your child’s protein intake is low, then increase it with the inclusion of protein-enriched food items such as chana, soybeans and whole grains. Now the question arises: How can you analyze the right portion of protein for your child? Well, the answer simply lies in their specific age and protein requirements. As your child grows, their protein requirement also changes, and if you understand those requirements and fulfill them with Indian food, then surely your child would witness better growth and development. Relying solely on rice and poha to fulfil your child's protein requirement is not enough; instead, ensure you add paneer, chana and pulses to balance their protein levels. Through this blog, you’ll be introduced to the age-wise protein chart for your vegetarian child, so continue reading.
Important tips for managing a protein diet for your vegetarian child!
Before jumping to the protein chart for your child, ensure you avoid serving only rice and roti to your child. Instead, you can manage by adding an equal portion of every meal on their plate, allowing them to manage their protein levels. Also, adding soya chunks to the gravy or wraps can be the best idea for increasing their protein intake.
Add 16 gms of protein for 4-7-year-old children!
Is your child a picky eater or only eats a small portion of food throughout the day? If so, then here’s the best solution for this!
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Adding moong dal chilla to their breakfast with curd and giving them milk in the mid-morning can add free protein to their diet.
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During lunchtime, try adding the rajma rice bowl with a salad or curd; the portion can be managed according to their hunger.
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For evening snacks, preparing a peanut chaat would be the best idea and ending their day with simple dal, roti and sabzi can be a great choice.
7-13-year-old children need around 33 gms of protein!
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Starting their day with besan chilla, or idli sambar and paneer vegetable sandwich can be a great initiative for increasing their protein intake.
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In the mid-morning, preparing a curd smoothie or simply giving them milk can be more than enough.
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Lunchtime needs to be perfect, so adding dal, rice, vegetables with salad or curd can manage the protein levels.
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The evening snack can be the same as mentioned in the diet chart for 4-7 years: a peanut chaat, which is a better protein source.
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Soya chunks in a gravy with dal, rice and roti can go well for their dinner time.
Add 50+ grams of protein for the 13+ children!
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Double the intake of moong dal chilla with curd for breakfast, adding more protein at the start of the day.
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Sattu would be the best for making your child active throughout the day; thus, include this in the mid-morning.
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A perfect meal at lunchtime, including rajma or chole rice, with fresh salad and curd, can go well.
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Any creative evening snack prepared with paneer, or adding sprout chaat, can work well for their protein-enriched diet.
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Just like lunchtime, dinner should be perfect as well; therefore, including dal, paneer, khichdi and roti can increase their protein intake.
The Final Comments!
Summing up the above-mentioned points, you might have understood the idea of preparing a protein-enriched diet for your child, including a sufficient amount of dal and vegetables on their plate. You can even discuss with the pediatrician if your child is a picky eater or underweight in terms of planning an adequate protein diet. However, if your child is struggling with malabsorption and other chronic illnesses due to which their growth is affected, then having whole grain food would not benefit them at all. This is where they need specific health supplements to fulfil the deficiency of specific vitamins or minerals, which become the major hindrance to their growth. To get high-quality supplements, here we are! Hallmark Formulations Pharmaceuticals provides different health supplements according to particular needs. We have been guided by Mr. Neeraj Satija to provide the best supplements, providing effective results.
FAQs
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Are iron supplements safe for children or not?
Yes, taking iron supplements is quite safe for a child; however, a doctor’s prescription is necessary to continue with its intake.
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Do children need health supplements at every stage of their life?
No, unless children are suffering from a specific illness or following a dairy-free and vegan diet, they do not need any health supplements.
