These 5 Foods Are Good Sources Of Plant Protein For Children

These 5 Foods Are Good Sources Of Plant Protein For Children

Even though it comes from plants, it doesn't mean that vegetable protein is worse than animal protein. In fact, this plant-based protein source contains no cholesterol and is more affordable.

Protein, both vegetable and animal protein, are equally needed for children's growth and development, namely as a source of energy, helping bone formation, as well as maintaining and increasing immunity.

Even so, there are still many parents who only rely on protein intake from animal products, such as fish, beef, chicken, and eggs, because they do not know that protein can also be obtained from plant or plant food products.

Choice of Vegetable Protein Sources That Your Little One Can Consume

Since your little one is consuming solid food, you can start introducing foods that contain vegetable protein gradually. The following are some choices of vegetable protein sources that you can turn into your little one's favorite dishes:

1. Soybeans

Who doesn't like tempeh? Tempeh is one of the processed soybean foods that has a delicious taste and is high in protein. In 85 grams of tempeh, there are at least 15 grams of protein. Not only protein, tempeh also contains vitamins and minerals.

Another processed soybean is tofu. Just like tempeh, tofu also contains protein, but at a lower level. In 100 grams of tofu, there are only 8 grams of protein.

These two processed soybeans are sources of vegetable protein that can be processed into various types of dishes, ranging from fried, sauteed, even made stews. This variety of tofu and tempeh processing options can increase your little one's appetite and help meet their protein needs.

2. Green beans and red beans

In 200 grams of green beans, there are about 15 grams of protein. Not only that, green beans also contain fat, carbohydrates, fiber, iron, and folic acid.

In addition to green beans, red beans can also be used as a choice of vegetable protein sources for children. In 90 grams of red beans, contained 7.5 grams of protein. In addition to protein, red beans also contain carbohydrates, fat, and fiber.

3. Avocado

Besides being delicious, avocados also contain many benefits for children. This green fruit contains a variety of important nutrients, such as good fats, fiber, carbohydrates, and protein. In 140 grams of avocado without skin and seeds, there are about 3 grams of protein. This fruit can be processed into juice, mixed fruit salad, or eaten directly.

4. Corn

Besides having a sweet taste, corn also contains protein, you know. In 100 grams of corn, there are at least 9.5 grams of protein. In addition, corn also contains fat, carbohydrates, and fiber.

Mothers can make corn as a snack for your little one by boiling or steaming it. You can also process it into corn soup to be consumed with rice.

5. Broccoli

In 90 grams of broccoli, contained at least 2.5 grams of protein. In addition, broccoli also contains fiber, carbohydrates, and various minerals. One healthy way to cook broccoli is to steam it without adding salt.

Protein needs in children vary, depending on their age. Children aged 4-9 years only need about 19 grams of protein per day, while children aged 9-13 years need as much as 34 grams of protein per day.

Vegetable protein is also a good source of protein for children. As has been said before, in addition to being more affordable, vegetable protein does not contain cholesterol. Even so, animal protein is also needed for the intake of certain nutrients that cannot be obtained from vegetable protein, such as vitamin B12.

If you want to apply a certain diet to your little one, for example a vegetarian diet whose protein intake is only in the form of vegetable protein, or if your little one has a medical condition and special needs, consult a doctor regarding what food choices are recommended.