The Role of Protein!

You may have heard this many times before; protein is an essential nutrient and is beneficial to your child’s health. But do you know how it helps in growth and development?

Proteins are a remarkably versatile nutrient. They help your child’s muscles to contract, his blood to clot and his/her eyes to see. They keep him/her active by facilitating chemical reactions through enzymes and defending against infections. Without them, your child’s bones, skin, and hair would have no structure. It is no wonder that the name ‘protein’, which is derived from the Greek word ‘Protos’, means “of prime importance”.

What does it do?

Whenever your child’s body is growing, repairing (healing) or replacing tissue, proteins are at work. They play important roles in his/her body to promote health and prevent disease. Apart from forming the building blocks of muscles, blood and skin, proteins are also needed to:

• Replace dead or damaged cells and tissues.
• Regulate body processes (some, but not all, hormones are proteins).
• Maintain the volume and composition of body fluids.
• Transport substances like lipids, vitamins, minerals, and oxygen around the body.
• Defend the body against diseases through antibodies and strengthen the body’s immune system.

Too little, too much

When children are deprived of protein, energy or both, the result is protein-energy malnutrition (PEM). The most evident result of protein deficiency is the wasting of muscle tissue and weight loss. A lowering of serum protein levels and hormonal changes may result in oedema (an excessive build-up of fluid in the body’s tissues) and the reduced production of antibodies makes the affected child susceptible to infection.

On the other hand, with an abundance of protein-rich foods in Malaysia, there are also problems of over-consumption of protein. Research done has suggested that high-protein diets offer no benefits and may pose health risks like heart disease, osteoporosis, obesity, or kidney stones. For example, excess protein will be converted to body fat, and excessive protein may also overwork the kidneys. Excessive protein intake can also result in high blood cholesterols as some protein-rich foods are also high in saturated fat – fatty cuts of beef, lamb, sausages, pork, salami, duck, and organ meats like kidney and liver.

1. Feed your child fish more frequently, daily if possible. To achieve this, get your child to eat a serving of fish daily. Shellfish should be consumed less frequently compared to fish.
2. Increase your child’s intake of milk and dairy products. Add milk that is low in sugar to your child’s oatmeal and cereals. Yogurt and cheese are also good sources of dairy products
3. Feed your child meat, poultry, and eggs moderately. Choose a variety of meat and use different methods to cook these dishes. Get your child to consume eggs in moderate amounts, up to an average of one a day (whole or in dishes). Avoid giving egg white to your child who is 1 year or younger.
4. Practice healthier cooking methods for fish, meat, poultry, and eggs. Recommended cooking methods include steaming, stewing, boiling, poaching, grilling, and roasting. Use herbs, spices, and lime or lemon to season and flavour these dishes instead of salt or rich sauces.
5. Choose meat and poultry that are low in fat and cholesterol. Minimise saturated fat by choosing lean cuts of meat and poultry. Remove chicken skin and trim visible meat fats before cooking.
6. Feed your child legumes daily and include nuts and seeds in his weekly diet. Choose a variety of legumes and dhal and their products like tempeh and tauhu to prepare meals. Add legumes (peas, beans, or lentils) to your child’s soups and dishes. Add nuts as snacks or in main dishes, such as in stir-fried vegetables.

How much do they need?

According to the Recommended Nutrient Intake (RNI) for Malaysia, the recommended level of protein intake for children aged between 1 to 6 years is 17 – 23 grams per day. Children between the ages of 7 to 12 need approximately 32 – 46 grams of protein a day.

Below are examples of how you can get your children aged between 1 – 6 years to meet their recommended protein intake in their everyday meals.

• For breakfast, serve 1 scrambled egg on toasted bread.
• For lunch, serve 1/2 a piece of tenggiri fish with rice and mix vegetables.
• For tea or snack time, serve 1 cup of milk with some crackers.
• For dinner, serve 1/2 chicken drumstick with braised noodles and mix vegetables.

You can mix and match or substitute the above dishes with other protein food sources like tofu, yogurt, cheese, beef, soya milk, chickpeas, or lentils (dhal).

*Children aged 7 and older can have twice of the above amounts in a day; for example, he or she can have one whole piece of tenggiri fish and one whole chicken drumstick. You can also give your child 1 cup of milk in the morning and another cup during tea time or at night.

Balance is key!

Although proteins are very important in your child’s diet, it must be remembered that a balance of essential nutrients (e.g. carbohydrates, fats, vitamins, minerals, and proteins) are vital for everyone, especially growing children. To build strength, your child’s muscle cells need physical activity and all the other nutrients. By over-valuing proteins, you might erroneously exclude all the other equally important foods and nutrients.

Too much or too little of anything is bad. Practice balance, moderation, and variety in preparing your child’s meals, to ensure your child’s proper growth and development and to prevent diseases now and throughout his/her adult years.