Boost Your Kid’s Growth

by Adding More Protein to Their Meals

Kids Health

Every mother dreams of seeing her child grow up healthy, happy, and full of life. Childhood lays the foundation for the future, making it the most crucial period for growth and development. Proper nutrition during these formative years ensures a smooth transition to adolescence and beyond. Among the various nutrients, two stand out as essential for this process: protein and fiber.

Between the ages of 2 and 10, children experience remarkable growth, averaging 6–7 cm in height each year. By the age of four, a child's height is about double their birth length. Most boys reach half their adult height by around age two, while most girls reach this milestone by about 19 months. During this period, the development and maturation of various tissues and organs also take place. These rapid anabolic changes require a higher nutrient intake per unit of body weight (ICMR 2024).

Protein for Growth.

Protein is a macronutrient that plays important role in children’s growth. This nutrient is needed in childhood because it acts as a substance that repairs damaged body tissues, builders, regulators, serum formation, haemoglobin, enzymes, hormones, antibodies, and other important components while helping body regulation (1).

Combating Stunting:

Protein intake is crucial for height in children. Kids who don't get enough protein are at a higher risk of being shorter for their age, a condition known as stunting. In fact, children with low protein intake are four times more likely to experience stunting compared to those who consume adequate protein. Protein stimulates the production of insulin and insulin-like growth factor 1 (IGF-1), both of which are essential for growth. Amino acids, the building blocks of protein, play a key role here. Essential amino acids (like lysine, leucine, and tryptophan) are especially important for growth and cognitive development. These nutrients support the body's ability to grow taller and develop properly, making it vital for kids to get enough high-quality protein in their diets (1).

Benefits of Fiber for Childhood

Dietary fiber, the structural part of plant foods that resists human digestion, is associated with numerous health benefits in childhood. These benefits include promoting normal bowel movements, preventing gastrointestinal disorders, combating childhood obesity, reducing blood cholesterol levels, and regulating blood sugar levels.

Prevents Constipation: Constipation is a common disorder affecting 3–29% of children worldwide, starting in the first year of life and persists for years in future. One major contributing factor is low fiber intake; more than half of children with constipation consume less fiber than the recommended amount. A fiber-rich diet can significantly reduce the risk of constipation by promoting regular bowel movements and improving overall digestive health (3).
Prevents Childhood Obesity: Fiber-rich foods are not only nutritious but also excellent for maintaining a healthy weight. These foods are bulky and low in energy density, meaning they provide fewer calories per unit of food consumed. This helps children feel full sooner and longer, leading to reduced overall calorie intake. Additionally, fiber-rich foods require more chewing, which triggers satiety signals in the brain and slows gastric emptying, prolonging the feeling of fullness. This process also reduces the digestibility of protein and carbohydrates, shortening transit time and decreasing the time available for digestion and absorption, thus supporting weight management and preventing obesity (3).

Conclusion

Ensuring that children receive adequate amounts of protein and fiber in their diet is essential for supporting their growth and overall health.

By incorporating protein and fibre rich foods like beans, legumes, whole grains, nuts & oilseeds, as parents you can help your children to develop healthy eating habits that will support growth and well-being throughout their lives.