Protein is a very important macronutrient for growing kids as it is essential for building bones, muscles and maintaining healthy skin. Parents, be sure that you are offering a balanced diet to children and one essential dietary component is protein. According to the U.S. Department of Agriculture and Health and Human Services, protein requirements depend on a child’s age and weight. Up to the age of 14, both male and female children require the same amount of protein but in later teens, boys should be eating more protein because they gain muscle mass at this stage.
A daycare caregiver in a school in the Sierra Madre, CA observed that most of the American children get an adequate amount of protein because most American foods are protein-rich food. But the problem is with small children who are picky eaters. The nutritionist of their school has given some yummy food recipes for those picky eaters. EGG Recipes: Eggs are the best source of protein. Make it a point to include at least an egg in your child’s diet. Children may not like a plain boiled egg, but if you make different types of omelets that may serve as wholesome food. To make these omelets apart from the egg you need oats, boiled potato, onion slices, chopped coriander leaves, minced, garlic, etc. Mix everything. You may omit 2 or three ingredients like you may omit boiled potato when you are using oats or vice versa. Melt some butter in a pan and fry the omelet. You can also make plain scrambled eggs and serve them with bread. Egg rice or egg chow Mein also can be made. Children generally like both dishes at their lunch or dinner. The ingredients of both dishes are the same- chopped vegetables, egg, pepper, and salt. Only, in egg rice, you will use boiled rice instead of boiled noodles and in egg Chow Mein you will use boiled noodles instead of boiled rice. All these egg recipes in their breakfast, lunch, and dinner will give them energy and will help to grow healthily. Tofu Recipes: If you have vegetarian or vegan children at home, you may make different types of tofu preparation. Tofu is rich in protein and easy to digest. It is loved by non-vegetarian children also. Some easy tofu preparations are given below. Scrambles tofu perhaps is the easiest preparation. Heat some butter in a pan and add 1 teaspoon minced garlic to it. Pour 1 cup broken tofu. Add salt to taste. Stir it for light fry for 4-5 minutes. Before removing it from the oven sprinkle some oregano, chili flakes, and chopped cilantro. You can serve it with bread or spread this scrambled tofu on plain boiled pasta. It will be a good dish even for picky eaters. Chili tofu is a yummy and popular dish for children. To make it you have to cut tofu into cubes. Then after giving a coating of corn flour, deep fry it in oil. Remove it from oil. In a pan pour some olive oil and add bluntly cut onion, ginger, garlic, and diced bell pepper. Stir continuously for 2-3 minutes. Add fried tofu and 1 tablespoon dark soy sauce. Mix well and serve as snacks.
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August 2021
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