Keep them strong | Wholesome Child
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Keep them strong

With all the excitement of our kids returning to face-to-face learning (can I get a HIP HIP HOORAY! 🎉), parties, play dates and after school activities, there’s also some understandable trepidation around our children being largely unvaccinated and more vulnerable to getting Covid-19. I believe that now is the time to focus on what’s in our control to strengthen our children’s resilience to illness, whilst keeping them energised, and give them the best chance of fighting off whatever comes their way as we return to ‘normal’ life.

 

Powerful Protein - How much do we need?

Protein is an important building block of healthy bodies but it’s hard to know if we and our children are getting enough. Young children need increased amounts due to rapid growth and development. See the table below for more detail on this. 

Children & adolescents need...

Age

EAR

RDI

All

1-3 yr

14 g/day (1.08 g/kg)

4-8 yr

20 g/day (0.91 g/kg)

Boys

9-13 yr

40 g/day (0.94 g/kg)

14-18 yr

65 g/day (0.99 g/kg)

Girls

9-13 yr

35 g/day (0.87 g/kg)

14-18 yr

45 g/day (0.77 g/kg)

 

Diet in early childhood plays an important role in development and growth. In particular, protein intake is important because it provides essential amino acids required for protein synthesis, which are necessary for growth. When intake is too low, growth during childhood can be restricted.

If you are concerned about your child’s protein intake, adding a safe protein powder to their diet can only help.

Not all Protein Powders are created equal

 Protein powders are excellent supplements but they need to be balanced with the right amount of carbohydrates and healthy fats to offer balanced nutrition to children, pregnant and lactating mums. It’s important to note that adult protein powders can be dangerous for children as they contain too much protein and can overload the liver. So sharing your family smoothie may not always be a wise idea. Our Protein+ powders are safe for all family members from 1+ - and the best part is, they’re also packed with gut nourishing, heat resistant probiotics PLUS they taste delicious!

Adults need...

Age

EAR

RDI

Men

19-30 yr

64 g/day (0.84 g/kg)

31-50 yr

64 g/day (0.84 g/kg)

51-70 yr

64 g/day (0.84 g/kg)

>70 yr

81g/day (1.07 g/kg)

Women

19-30 yr

46 g/day (0.75 g/kg)

31-50 yr

46 g/day (0.75 g/kg)

51-70 yr

46 g/day (0.75 g/kg)

>70 yr

57 g/day (0.94 g/kg)

 

The Importance of Protein in Pregnancy 

Protein positively affects the growth of fetal tissue, including the brain. It also helps your breast and uterine tissue to grow during pregnancy, and it plays a role in your increasing blood supply.

The need for Protein in lactating mums

Protein is essential for the production of breast milk, and it passes from the mother to the baby to nourish and support growth. For this reason, breastfeeding mums require additional protein each day. To ensure a steady supply of milk, it is essential to eat plenty of protein-rich foods. Ensuring our protein powders were safe for pregnancy and breastfeeding was a priority - and they’re a nutritious addition pre and postnatally. 

 

Pregnant women need...

Age

EAR

RDI

(2nd and 3rd trimesters)

19-30 yr

60 g/day (1.00 g/kg)

31-50 yr

60 g/day (1.00 g/kg)

 

Lactating mothers need...

Age

EAR

RDI

14-18 yr

63 g/day (1.1 g/kg)

19-30 yr

67 g/day (1.1 g/kg)

31-50 yr

67 g/day (1.1 g/kg)

View our Protein-packed recipes on The Wholesome Kitchen

Back to Babycino Life

How good is the ability to actually sit in a cafe now? With the return of dining out (on a chair and now just a picnic rug!) I wanted to share that you can still find healthy, wholefoods that you don’t need to prep yourself when sitting at a table and being served! 

Ahhhh….simple pleasures. But, sadly, the best options for your children are usually not found on the Kiddies menu. Here’s a quick guide to what to choose when eating out to ensure you are still nourishing your families with a healthy option that they’ll enjoy.

Breakfast or Brunch at a Cafe

  • Eggs (scrambled, soft boiled or poached) and sourdough toast with a choice of sides such as avo, smoked salmon, goats cheese, tomato or grilled mushrooms
  • Avocado toast soldiers on rye or wholemeal sourdough
  • Rya or sourdough toast with nut butter or ricotta
  • Chia pudding
  • Acai bowl
  • Babycino (minus the sprinkles! You can take some superfruits+ in your bag instead!)

Japanese

  • Edamame and miso soup to help as nutritious tummy fillers, sides or starters
  • Opt for brown rice sushi with a cooked protein
  • Terayaki Salmon or Chicken with brown rice – you can always scrape off some sauce if it is too sweet
  • Agedashi tofu
  • Rice paper rolls filled with protein and veggies/noodles

Italian

  • Grilled fish, with rice or potatoes and steamed vegetables
  • Thin based pizza with veggie toppings
  • Wholemeal spelt pastas with tomato based sauces and parmesan

Fish shop

  • Grilled fish – avoiding high mercury varieties such as Basa and deep fried options which are often found on kiddie menus
  • Salad and steamed vegetables
  • Sweet potato chips
  • Wedges over hot chips 

Chicken shop

  • Roast chicken with salads or roast veggies
  • Try a drumstick from a roast chicken as opposed to nuggets or chicken schnitzel 

Meat or grill

  • Grilled burger – remove the top of the bun or get it naked if your kids will allow!
  • Grilled chicken breast or kebab
  • Served with salad, roast or steamed veggies, baked potato or sweet potato chips

A Final Word:

I’ve combined two of my potent boosters in the Be Strong Bundle to equip you with everything you need to boost your families immunity as we embrace our newfound freedoms. The bundle comes complete with Superfruits+ and Protein+ in either Choc or Vanilla flavours.
Superfruits+ is packed with a powerful cocktail of immune boosting berries, echinacea, shitake mushrooms and more. Protein is essential for growth, muscle repair and also boosting the immune system. It supports a healthy immune system by building antibodies, increasing antioxidant activity which reduces inflammation and contains amino acids which promote your bodies ability to fight off infection. Both of our protein powders contain complete amino acid profiles, derived from sprouted and fermented pea and rice proteins, which are easy to digest.
The bundle comes with loads of free recipes to enjoy too! Keep your family healthy and start boosting every mouthful.

 

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