Protein - Overweight Children

by Paula Ford-Martin

 

Dietary protein helps build muscles, maintain organ function, and is essential for your child's growth and development. Protein is either complete (meaning that it provides all of the nine amino acids, or building blocks of protein, that the body cannot produce on its own), or incomplete (meaning that it lacks one or more of the essential amino acids). Meat, eggs, fish, and milk are considered sources of complete protein, while fruits, vegetables, and grains have incomplete proteins. Both complete and incomplete proteins are part of a well-balanced diet, and incomplete protein sources can be combined to meet the total essential amino acid requirements of the body.

 

Recommendations

The reference daily intake (RDI) for protein for infants up to one year is 14 grams, and for children aged one to four the RDI is 16 grams. For those aged four and older, and for adults, a daily value for protein is set at 10 percent of total calories. The DRI 2002 suggests that young children have a daily protein intake of 5 to 20 percent of total calories, while older children consume protein levels equivalent to 10 to 30 percent of the day's calories.


My son puts salt on everything. 
Does it hurt to spice things up a bit, or should I hide the shaker?

One teaspoon of table salt contains about 2300 mg of sodium. In addition, many processed foods, like chips and soups, are high in sodium. It isn't hard to exceed the recommended daily sodium intake of 2400 mg or less. Try offering salt alternatives, such as one of the many herb and spice blends available (check the label for hidden sodium), and encourage your son to sample before he seasons — he may be reaching for the shaker out of habit rather than for taste concerns.