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Protein-Rich Foods For Your Kids
Protein-Rich Foods For Your Kids
Ensuring that your children eat a balanced diet is an important part of their growth development. One essential part of
that is protein and you might be wondering if your picky eater is getting enough protein. Luckily, most kids naturally
eat protein-rich foods because it includes many of their favorites like grilled cheese sandwiches, pizza, and peanut
butter and jelly.
Most parents can be reassured that their children are meeting the daily recommended amount of protein. In fact, the
American Academy of Pediatrics says, "protein is so abundant in the foods Americans eat, that most of us, children and
adults alike, consume more than we need."
Keep in mind that only about 10 percent to 20 percent of your calories are supposed to come from protein, with the rest
coming from carbohydrates and fats. It is also good to consider calcium-rich foods and iron-rich foods, which can
contribute to an overall healthy diet for your kids. (Vincent Iannelli, MD, 2018)
Source : https://www.verywellfamily.com/protein-rich-foods-2633936
TARGET : BOYS (9 – 13 Y/O)
NORMAL BOYS
WEIGHT : 28.6 KG – 45.3 KG
PEANUTS
26 g (protein) –
100 gram
PROTEIN REQUIREMENT
Age Daily Protein Recommendation
Saturated fats are those that are solid at room temperature and tend to contribute
to cardiovascular disease (though not as much as trans fats) because it drives up your total
cholesterol levels. That may, in the long run, tip the scales towards the LDL (low density
lipid) side, which is what clogs up arteries. Foods like nuts, avocados, and fish have far less
saturated fats than red and other dark meats. As such, they are dubbed healthy fats.
WHICH ONE IS BETTER?
• M1 is the concentration of the stock solution.
• V1 is the volume to be taken out from the concentrated stock
solution.
𝑀1 𝑉1 = 𝑀2 𝑉2 • M2 is the final concentration of the diluted solution.
• V2 is the final volume of the diluted solution. This is the volume that
results after V1from the stock solution has been diluted to achieve a
total diluted volume of V2.
50𝑚𝑔
𝑀1 =
50𝑚𝑙
=1𝑚𝑔/𝑚𝑙
𝑀1 𝑉1 = 𝑀2 𝑉2
𝑚𝑔
1 10𝑚𝑙 =𝑀2 50𝑚𝑙
𝑚𝑙
𝑚𝑔
1 𝑚𝑙 10𝑚𝑙
𝑀2 =
50𝑚𝑙
=0.2𝑚𝑔/𝑚𝑙
IF….
Pipette out 0.2 ml of the working standard.
Make up the volume to 1ml.
What is the concentration of protein in this 1ml of solution?
𝑀1 𝑉1 = 𝑀2 𝑉2
𝑚𝑔
0.2 0.2𝑚𝑙 =𝑀2 1𝑚𝑙
𝑚𝑙
𝑚𝑔
0.2 𝑚𝑙 0.2𝑚𝑙
𝑀2 =
1𝑚𝑙
=0.04𝑚𝑔/𝑚𝑙
Volume of working standard (ml) Concentration of protein (mg/ml) Absorbance
0.2 0.04 0.036
0.4 0.08 0.045
0.6 0.12 0.077
0.8 0.16 0.108
1.0 0.20 0.135
Line Food sample
-------------- Peanut
-------------- Soybean
-------------- Raisin
Food Sample Solution Absorbance Concentration of Protein
Plant foods:
• legumes (beans, lentils, and peas), nuts, peanut butter, seeds, and soy
foods (soybeans, soymilk, and tofu)
Animal foods:
• meat, fish, turkey, chicken, eggs, milk, cheese, and yogurt.
Children need protein on a daily
basis to grow and boys and girls
ages 9 to 13 need 34 grams of
protein.
The amount of protein that you need daily, or the recommended daily
allowance (RDA), depends on AGE, GENDER & BODY SIZE.
School-age children (ages 6 to 12) need healthy foods
and nutritious snacks. They have a consistent but slow
rate of growth and usually eat four to five times a day
(including snacks).
PEANUTS
Dry roasted peanuts provide 6.7 grams of protein per ounce. Two
tablespoons of peanut butter will give you about 8 grams of protein.
Your body needs at least 0.8 gram of protein per kilogram of body
weight, according to the U.S. Institute of Medicine. This equates to
approximately 0.4 gram per pound. If you are physically active, you may
require addition protein for energy and for muscle growth and repair.
0.111 g of protein in 1 gram of peanut
• Design :
0.111 g of protein x 100 gram of peanut
= 11.1 gram of protein
0.111 g of protein in 1 gram of peanut
• Design :
0.111 g of protein x 100 gram of peanut
= 11.1 gram of protein
SOYBEAN
• Soy protein products can be good substitutes for
animal products because, unlike some other beans,
soy offers a 'complete' protein profile. Soybeans are
among the best sources of plant-based protein.
• The protein content of soybeans ranges from 36 to
56% of the dry weight.
0.147 g of protein in 1 gram of soybean
• Design
• 0.147 gram protein x 100 gram of soybean
=14.7 gram of protein
RAISINS
• Raisins are a good vegetarian source of iron and provide fiber and
potassium. They've also been found to help stave off junk food
cravings. Use raisins to sweeten cereal instead of buying cereal high in
sugar, or to top off peanut butter on celery or toast.
0.158 g of protein in 1 g raisins
• Design
• 0.158 g of protein x 30 gram of raisin
= 4.74 gram of protein
Article
“Substitution of plant protein for animal protein, especially from
processed red meat, may confer a substantial health benefit. Therefore,
public health recommendations should focus on improvement of
protein sources.” - Song, M. (2016). Association of Animal and Plant
Protein Intake With All-Cause and Cause-Specific Mortality. JAMA
Internal Medicine, 176(10), 1453.