Protein-rich foods including meat, poultry, seafood, eggs, nuts and seeds, dairy/dairy alternatives, beans/legumes, and soy foods are critical for children’s growth and development. These foods offer important nutrients like iron, zinc, choline, and long-chain polyunsaturated fatty acids including omega-3s.¹  Children need the right amount of protein for proper development and getting enough protein before the age of 18 may even help reduce the risk of chronic diseases later in life.² Studies show that children and adolescents in the US generally meet their protein needs though there is debate about whether or not the current recommendations are truly designed for optimal intake rather than simply avoiding deficiency.^1,2 

As another school year begins, focusing on protein and healthy eating is critical to support academic success. Lifestyle factors such as eating habits, sleep, physical activity, and even screen time or social media exposure play a role in academic performance in children of all ages. Studies have shown that many children struggle to meet recommendations that support healthy growth and development. A study involving Canadian children ages 6 – 17 (n= 4157) found that only 17.1% met physical activity guidelines of 60 minutes per day, sleep duration of 8-11 hours per night, and limiting screentime to <2 hours per day.³ Children and adolescents who consume healthy diets compared to unhealthy ones appear to perform better in school.^3,4

The Science of Protein
Adequate protein supports growth, muscle development, and even brain function in children.³ Dietary intake is associated with neuronal activity, better cognitive control, and improved working memory and attentional capacity.³ Studies show that physically active children likely have higher protein needs due to muscle growth and energy expenditure demands.⁵

While children in the US generally meet their protein and dairy requirements, this research is based on the average, adequate intake, and may not indicate optimal protein levels for all kids. For example, most children aged 1 – 8 fall short regarding seafood proteins.^1,2,5 In kids ages 9 – 13, dairy intake requirements are generally not being met and though protein intake is generally within range, it’s on the lower end of the suggested requirements, with seafood intake being the lowest of any protein category.¹ 

The Dietary Guidelines for Americans offer specific recommendations for children of all ages that outline calories and dairy and protein equivalents.¹ It is a valuable resource for health care providers to reference that serves as a guide for specific recommendations. The acceptable macronutrient distribution range (AMDR) is 10-30% of total calories in protein for both sexes, aged 4 – 17. The Recommended Dietary Allowance (RDA) recommends 34 grams per day (g/d) for all children 9 – 13 years, 52 g/d for boys aged 14 – 17, and 46 g/d for girls aged 14-17. The Dietary Reference Intakes (DRI) advise 0.85 – 1.2g/kg/d for boys and girls <19 (recommendations vary by age group).⁵ However, these recommendations were designed to prevent deficiency, not necessarily for optimal health and performance.^2,5

Some experts argue that current recommendations underestimate children’s protein needs. Studies designed with newer methods, rather than the classic nitrogen balance technique that many current recommendations are based on, have shown that school-aged children may need 1.3 – 1.55g/kg/d, with additional intake needed with high levels of physical activity.^2,5-7  Studies done on school-aged children athletes have used protein intake at 1.5-2g/kg/d.⁵ 

Healthcare providers should assess for adequate protein/energy intake in all children. Food and nutrient details can be obtained by inquiring about dietary patterns and food intake at child wellness checks.⁶ Calculating a child’s protein needs and adjusting as needed for increased physical activity for those in sports should be a routine part of nutritional counseling and medical care.⁶ 

Protein for Back-to-School
To meet each child’s needs during the school year, be sure to set time aside as a family to review the timing for breakfast before school, create a plan for lunch and snacks, and discuss dinner options during the school week. Getting kids involved in planning, shopping, and cooking at home can increase the odds that they’ll eat the prepared foods. Cooking at home is also associated with higher Healthy Eating Index scores.^8,9 Depending on their age, kids can help peel fruits and vegetables, assemble salads, measure, stir, and slice, or even cook simple dishes independently.⁸

Consider high-protein beverages during the school year. Low-fat or fat-free milk or fortified, unsweetened soy milk offers 7 g of protein in just one cup. Consider stocking the fridge with a kid-accessible shelf or drawer that offers ready-to-eat options they enjoy. Cut-up veggies and/or fruit with dips such as hummus, yogurt, or nut/seed butter offer protein and fiber.⁷ String cheese, hard-boiled eggs or egg bites, homemade energy balls or bars, or protein muffins are great grab-and-go protein-rich options as well. Orgain^® Kids Organic Nutritional Shakes are also a great option that offers 8 g of protein in a fruit and vegetable plus vitamin and mineral blend in just 8 fluid oz.

Takeaways for Healthcare Providers
Becausea healthy diet, including a focus on adequate protein, appears to play an important role in children’s health and academic success, nutrition is a key area to focus on during the back-to-school season. 

Health care providers should be sure to inquire about dietary quality including protein intake and educate on protein needs during every visit. Children who are active in sports or other physical activities may have higher needs and should be provided specific targets based on their age, weight, and activity level so that parents and caregivers are empowered to provide the right types and amounts of food. 

Health care practitioners should educate kids and families about meal planning and preparing protein-rich, kid-friendly meals, and snacks for the school year. Having healthy protein-rich foods available for breakfast, provided at lunch, and served as after-school snacks and at dinner is key for meeting daily needs. Protein-rich beverages designed for kids, including Orgain® Kids Organic Nutritional Shakes (available in dairy and plant-based options) can be convenient for protein on the go. 

References:

1. U.S. Department of Agriculture and U.S. Department of Health and Human Services: Dietary Guidelines for Americans 2020-2025. 9th ed.
2. Garcia-Iborra M, Castanys-Munoz E, Oliveros E, Ramirez M. Optimal Protein Intake in Healthy Children and Adolescents: Evaluating Current Evidence. Nutrients. 2023;15(7):1683.
3. Carson, V.; Chaput, J.-P.; Janssen, I.; Tremblay, M.S. Health associations with meeting new 24-hour movement guidelines for Canadian children and youth. Prev. Med. 2017, 95, 7–13.
4. Haapala, E.A.; Eloranta, A.M.; Venalainen, T.; et al Diet quality and academic achievement: A prospective study among primary school children. Eur. J. Nutr. 2017, 56, 2299–2308.
5. Hudson JL, Baum JI, Diaz EC, Børsheim E. Dietary protein requirements in children: methods for consideration. Nutrients. 2021 May 5;13(5):1554.
6. Becker PJ, Carney LN, Corkins MR, et al. Consensus statement of the Academy of Nutrition and Dietetics/American Society for Parenteral and Enteral Nutrition: indicators recommended for the identification and documentation of pediatric malnutrition (undernutrition). JAND. 2014;114(12):1988-2000.
7. Elango, R.; Humayun, M.A.; Ball, R.O.; Pencharz, P.B. Protein requirement of healthy school-age children determined by the indicator amino acid oxidation method. Am. J. Clin. Nutr. 2011, 94, 1545–1552.
8. US Department of Agriculture. My Plate. Kids. https://www.myplate.gov/life-stages/kids. Accessed July 7, 2024. 
9. Wolfson JA, Leung CW, Richardson CR. More frequent cooking at home is associated with higher Healthy Eating Index-2015 score. Public health nutrition. 2020;23(13):2384-94.