Have growing kids at home who seem forever hungry and are always on a lookout to try new and innovative dishes at home can get tiresome. Meal time doesn’t have to end in defeat for us mothers after all. Moreover, due to the current situation post the outbreak of the pandemic, immunity has become everyone’s no.1 priority in all families- especially with growing kids, making it important to keep a check on what they eat during these testing period. And the best way to secure health now is to ensure your kids are consuming the desired quantities of protein, that is required by their body to keep the disease away.
India is a carb eating nation – and even though as moms we know that protein plays a critical role in their child’s growth, it is not given its due importance. We all have heard at some point in our lives that Protein is an ‘essential building block of the body’. It is especially important for kids and pregnant women as their bodies are undergoing changes more often and are susceptible to losing muscle mass and tissue. However, most Indian mothers popularly believe in the myth that protein is only needed by body builders, gym goes and athletes.
Right To Protein, a nationwide health awareness campaign, conducted a survey with 2000+ mothers across India to understand why protein continues to slip out of kids diet. The study found that Indian mothers lack the awareness in regards with identifying the importance of protein in their kids’ daily diets. Almost 77% mothers with kids feel that they need only protein to regain or boost energy after they do heavy physical activity like gym, exercise etc.
And this may just be one reason as to why Indians and more importantly kids are at the risk of not meeting their daily protein requirements. Additionally, there are unlimited options that are available in the market and most times, we don’t have enough time to read the microscopic fine print that lists ingredients that we have barely heard off, let alone the nutrition value!
That’s where the India Protein Score comes in. It’s a first-of-its-kind report which rates protein content in pre-packaged food and beverages on a scale of 1 to 5. The India Protein Score, developed by Labelblind in association with Right To Protein helps every consumer find healthier protein-rich food options, in nearly every aisle of the local kirana store or supermarket.
So today let me share with you some healthy snacks for kids that are high in protein and low in calories to make your next grocery shopping easier:
Greek Yogurt – Protein Per 100 Grams: 3.4gm
Yogurt is a great snack for kids as it is a good source of protein and calcium. Calcium is especially important for kids’ developing bones. A lot of yogurts contain live bacteria, which help in digestion as well. Instead of yogurts that are laden with flavours and sugar choose, plain and full fat yogurt for kids. You can add cut fruits or muesli to it to make a parfait. Greek yogurt is a good choice. Please note Infant under 12 years should not be given honey.
Dry fruits and nuts are a great source of energy and protein. They make for a healthy and quick snack – just give a handful to your kids! You can also soak these for a few hours before consumption to reduce heat generated in the body. My mother used to always soak almonds overnight for us. For infants, you can give 1-2 pieces a day, and you can make it into a paste to make it easier for them to eat. But first, ensure your child does not have a nut allergy.
Oatmeal And Oats Pudding
This makes for a healthy breakfast and healthy snacks for teenagers. Oats are rich in fibre. Plain rolled oats are the best choice. You can add milk, some nuts, seeds, dates and soak them overnight. Adding nuts, seeds and milk makes it richer in its protein content. This oat pudding tastes yummy and is loved by kids. Optionally, you can add some fruits just before consuming it.
Hard-boiled eggs- Protein Per 100 Grams:13.3gm
Eggs are high in their protein content and an excellent snack for kids. They also have other vitamins and minerals like vitamin B12, riboflavin, and selenium. Also, they are one of the best food sources of choline which helps in brain development
Peanut Butter And Jam Sandwich
Peanut Butter has very high protein and most kids love the classic PB and Jam sandwiches. However, one thing to understand here is, eating peanut butter should be done in moderation and should not be eaten in huge quantities
Just combine 3 tablespoons chopped rolled oats, 2 tablespoons almond butter, 1 tablespoon dark chocolate chips, and 1/2 tablespoon honey to make yourself some yummy protein bites at home! Wet your hands, roll them into bite-size balls, and refrigerate on a sheet of waxed paper for a few minutes. You can even buy protein bars from the market with high protein value. These make for a quick snack and for the ones to buy, you can refer to the LabelBlind Store for a rating.
Whole wheat Pasta
Did you know that even whole wheat pasta has high protein content? Add some cheese (more protein) and some veggies(fibre) and it’s a nutritional snack that most kids love.
So, these were some wonderful options of High Protein Snack For Kids With Low Calories which also meet kids daily protein requirements. I hope this list gives you some great options to choose from and to find out which other foods are high on protein, Protein Index is your go to guide.