Family resolutions have been made, and plans are being made to have success in achieving those goals. A large majority of resolutions are related to weight loss and dieting. It is important when planning a diet that basic healthy nutrition is followed. There are basically three major groups of ingredients which are eaten to sustain life. They are proteins, carbohydrates and fats.
Protein is needed for a child’s body to grow and function properly. According to Bill Bryson in The Body, proteins are complicated molecules. About a fifth of body weight is protein. A protein is a chain of amino acids and about a MILLION different proteins have been identified so far. They are all made from just 20 amino acids even though there are hundreds of amino acids which could do the job as well. To qualify as a protein, you have an unspecified number of amino acids strung together to make a peptide. Ten to twelve peptides strung together is a polypeptide. When the polypeptide becomes bigger it becomes a protein.
The body takes in protein and then breaks it down and reassembles it to make different proteins like Lego toys. Eight of the twenty amino acids cannot be made in the body and must be eaten. If they are not eaten certain vital proteins cannot be made. Protein deficiency is almost never a problem for people who eat meat, but vegetarians can have a problem as not all plants provide all the necessary amino acids. Cultural combinations such as rice and soybeans or corn and pinto beans provide the necessary amino acids.
With our expanding knowledge of genes, we know that each of the billion different genes are little programed engines that either break down or reassemble molecules such a protein and if one particular gene is not functioning it can cause major malfunctions.
Protein in children builds new tissues (hair, blood, bones, skin) and produces antibodies (to fight serious disease) and is essential for tissue repair. The protein in foods of animal origin is termed complete or high-quality protein as they contain all the essential amino acids. People on vegetarian diets can take care of their protein by pairing plant foods such as eating grains and legumes such as beans and tortillas, peanut butter on wheat bread. Pairing cheese and pasta, cereal with milk adds a small amount of animal-derived protein.
Adolescents in the US get twice as much protein as they need. Athletic performance depends on muscle strength and muscle are made of protein. Exercise, not dietary protein, increases muscle mass. Meat is expensive. Lentils and beans are less expensive but have good nutritional value. There is also nut butter, hummus, oatmeal and whole wheat pasta.
Parents don’t have to buy chicken nuggets for their protein. If children drink the recommended amount of cow milk, they are getting most of the protein they need until age 9+. A child needs ½ gram of protein per pound of weight daily. If concerned, consult your physician.
Dr. Sally Robinson
Keeping Kids Healthy
Jan 2026