Healthy nutrition plays a crucial role in maintaining and even improving human health. Nutrition is also of great importance for children and infants, as it has a proven impact on their growth and development (1).

Children and infants are in a constant state of growth and development, making them the most sensitive age group to nutrition deficiencies. Therefore, instilling a regular and healthy eating habit from a very young age is of critical importance for human development. Furthermore, considering that an individual's body remains the same throughout their lifetime, a healthy eating habit is essential (2).

Adequate and diverse nutrition:

In addition to regular nutrition, adequate and diverse nutrition is also essential. Let's elaborate on the concept of "diverse nutrition" from a scientific perspective. Meal plans should include a variety of foods, including macro and micro-nutrients that are diversified according to the season, with portion control. Among the macro-nutrients, alongside carbohydrates and fats, the most important macro-nutrient during the growth period is protein.

We can summarize the roles of protein as follows:

- Building and strengthening tissues.
- Repairing and regenerating damaged tissues.
- Strengthening the immune system.
- Regulating metabolism.
- Providing the body's energy needs.
- Supporting the development of muscle mass.
   
The richest sources of protein come from animal-based foods, known as quality proteins. Amino acids are the building blocks of proteins, and essential amino acids are amino acids that need to be acquired from external sources. Animal-based foods contain all essential amino acids.

Another group of foods containing protein is plant-based foods, such as beans, peas, lentils, soy products, spinach, and more. This group is referred to as incomplete proteins, as they often lack one essential amino acid. Usually, one essential amino acid is deficient in this group. A healthy dietary pattern typically involves the consumption of both animal and plant-based proteins, ensuring that all essential amino acids are taken into the body. For additional information about protein, you can review our blog post titled "What is Protein, and What Can We Do with PACHA Chips?" and watch our YouTube video "Protein and Collagen" featuring Dietitian Dr. Gizem Köse.

Differences between Animal-Based and Plant-Based Proteins

Animal-based and plant-based proteins have differences in terms of amino acid sequences. In animal proteins, all necessary amino acids are balanced, while some plant-based proteins do not contain specific amino acids. Many plant-based protein foods have low levels of methionine, tryptophan, lysine, and isoleucine. However, some plants like quinoa and buckwheat contain all essential amino acids. Animal-based protein sources have higher nutritional values compared to plant-based protein sources, as they are richer in nutrients like B12 vitamin, D vitamin, omega-3 fatty acids, iron, and zinc.

Advantages of plant-based protein for our health include protection against health issues such as heart disease, diabetes, and obesity, fiber content, and the protective properties of the digestive system. In contrast, advantages of animal-based protein include helping with weight loss and increasing muscle mass. Nevertheless, excessive consumption of animal-based protein, especially processed meat (charcuterie products), can increase the risk of cholesterol and heart diseases.

Increasing Protein Intake in Children:

- Red meat is a primary source of high-quality protein. In addition to its rich protein content, it also contains iron, zinc, phosphorus, magnesium, vitamin B6, vitamin B12, and vitamin A. Having a boiled egg and a slice of white cheese every morning is essential for children to get quality protein. It is important to ensure that children consume these foods for breakfast.

- Children should consume fish at least twice a week. Salmon and other fish fillets, cooked with broth or soy sauce, will help children get omega-3 fatty acids that are beneficial for the heart along with protein.

- For children who don't like meat, legumes are an alternative source of protein. Lentil soup, beans, peas, chickpeas, and other foods can help babies and children get the protein they need. For example, lentils, which are rich in nutrients, contain approximately 20-25 g of protein, 60 g of carbohydrates, and 0.7-1.5 g of fat per 100 g, along with varying amounts of vitamins, minerals, and phytochemicals (3).

- The daily intake of 500 ml or more of milk or yogurt increases the protein intake. Dairy products contain not only protein but also important nutrients such as calcium, phosphorus, vitamin B2 (riboflavin), and vitamin B12. Therefore, it is essential to ensure that children consume enough milk and yogurt.

Recommended Daily Protein Intake for Children:

- Children aged 1-3 need 15-18 grams of protein, which can be obtained from 1 cup of milk or yogurt, 1 matchbox-sized cheese, and 2 meatballs' worth of chicken, meat, or fish.

- Children aged 4-6 need 20-25 grams of protein, which can be obtained from 1 cup of milk or yogurt, 1 matchbox-sized cheese, and 3 meatballs' worth of chicken, meat, or fish.

- Children aged 7-9 need 26-38 grams of protein, which can be obtained from 2 cups of milk or yogurt and 2 matchbox-sized cheeses, along with 3-4 meatballs' worth

 of chicken, meat, or fish.

- Girls aged 10-13 need 39-45 grams of protein, which can be obtained from 2.5 cups of milk or yogurt, 2 matchbox-sized cheeses, and 3-4 meatballs' worth of chicken, meat, or fish.

- Boys aged 10-13 need 39-60 grams of protein, which can be obtained from 3 cups of milk or yogurt, 2 matchbox-sized cheeses, and 3-4 meatballs' worth of chicken, meat, or fish.

In such situations, instead of forcing our children or babies to eat meat, we can enrich their dietary plans with alternative protein sources. Remember that 1 pack of PACHA Chips contains 6.5 grams of protein, and you can provide this amount with just one pack of chips while playing in the park or returning from school. PACHA Chips are also a very practical, healthy, and delicious snack to keep in their bags. Keep in mind that adding our natural protein-rich PACHANOLA Granolas to milk or yogurt will delight your child.

In conclusion, we would like to emphasize once again the importance of ensuring that our children receive a sufficient amount of protein, which is the cornerstone of their growth. Instilling a habit of a balanced, diverse, and nutritious diet for children will not only positively impact their present but also provide significant benefits for them throughout their lives.

Eating is a holistic experience and should be a source of joy for both children and us.

References:

(1) KaraaÄŸaoÄŸlu, Nilgün, and Gülhan EroÄŸlu Samur. Anne ve çocuk beslenmesi. Pegem Akademi, 2017.
(2) Arslan, Perihan, and Merih Beygo. “Çocuk Beslenmesi 1.” Beslenme ve Diyet Dergisi 3.1 (1974): 8-18.
(3) Terzi, Elif, et al. “Fasulye Proteini Ä°zolatının ÇeÅŸitli Gıda Ürünlerinin Kalite Özelliklerine Etkisi.” Avrupa Bilim ve Teknoloji Dergisi 20 (2020): 152-161.