This health article has been professionally reviewed by Dt Fiona Lai, a registered dietitian of the Malaysian Dietitians’ Association (MDA).
Protein supplements are becoming more popular these days, but for parents of picky eaters, choosing the right protein supplement can be confusing. Is it just a fad, or can it be a helpful tool? The answer is: it depends. Protein is crucial for growing bodies, but for those who are not getting enough protein from food sources, protein supplements can be very helpful for parents to manage a picky eater’s meals.
Why Protein Matters for Picky Eaters
Protein isn’t just a fitness fad; it’s the building block of life. It plays a vital role in a child’s development, from strong muscles and healthy bones to a robust immune system [1]. For picky eaters who struggle to get enough protein from food such as meat, fish, or eggs, they may suffer from protein deficiency. If chronic or severe, this deficiency might lead to issues such as stunted growth [2, 3], low energy levels [4], weakened immune system [5], and irritable moods [6].
Picking the Perfect Protein Powder for Your Picky Eater
Not all protein powders are created equal. Here’s a breakdown of protein types and how they might suit your picky eater:
- Whey Protein: This versatile powder is derived from milk and is easily absorbed by the body. Look for whey protein concentrate – these are commonly low in lactose and minimally processed, making them easier for sensitive tummies to tolerate [7].
- Plant-Based Protein: Made from sources like pea protein or soy protein, these are a great option for vegan or lactose-intolerant children. However, do note most plant-based proteins (besides soy protein) are not a complete protein source (containing all essential amino acids) compared to animal proteins like whey protein.
- Egg White Protein: Made from egg whites, this is another good option for those with lactose intolerance. However, it may contain allergens and involve more processing [8].
Remember: Protein powders shouldn’t replace a balanced diet. It’s a helpful tool for those picky eaters who struggle to meet their daily protein needs through food alone.
Before You Buy:
- Consult a pediatrician: Discuss your child’s specific needs and any potential allergies before introducing protein supplements.
- Go for a single protein source: Look for protein powder that contains only one type of protein, like whey protein concentrate or soy protein concentrate, instead of blends. Single protein source means there are no other protein sources mixed in, such as soy, pea or casein. They are usually easier to digest for those with lactose intolerance, and also help to reduce the risk of allergic reactions.
- Choose a high-quality protein: Look for protein powders that are free from artificial additives, fillers, and added sugar.
Incorporate Protein Powder into Picky Eater’s Meals
Here are some tips to make protein powder a welcome addition to your picky eater’s diet:
- Powerhouse Smoothies: Blend protein powder into smoothies with their favorite fruits and yogurt. This classic option is a delicious and refreshing way to sneak in extra protein.
- Secret Weapon Sauces: Mix a scoop of protein powder into your child’s favorite sauces, gravies, or dips. This sneaky strategy adds a protein boost without altering the familiar flavors they enjoy.
- Frozen Protein Pops: Get creative with leftover smoothie mix! Pour it into fun-shaped molds and freeze them into protein pops. It’s a cool, refreshing way to enjoy protein on a hot day, and the playful presentation might just entice your picky eater.
Building Strong, Healthy Champs Together
By understanding the importance of protein and utilizing these tips and the power of protein powder as a helpful tool, you can ensure your picky eater gets the building blocks they need to grow strong and healthy. Remember, patience is key! Celebrate small victories, focus on variety, and don’t be afraid to get creative. With a little effort, you can transform your tiny food warrior into a healthy champion!
References
- Hudson, J. L., Baum, J. I., Diaz, E. C., & Børsheim, E. (2021). Dietary Protein Requirements in Children: Methods for Consideration. Nutrients, 13(5), 1554. https://doi.org/10.3390/nu13051554
- 2. Braun, K. V., Erler, N. S., Kiefte-de Jong, J. C., Jaddoe, V. W., van den Hooven, E. H., Franco, O. H., & Voortman, T. (2016). Dietary Intake of Protein in Early Childhood Is Associated with Growth Trajectories between 1 and 9 Years of Age. The Journal of nutrition, 146(11), 2361–2367. https://doi.org/10.3945/jn.116.237164
- Endrinikapoulos, A., Afifah, D. N., Mexitalia, M., Andoyo, R., Hatimah, I., & Nuryanto, N. (2023). Study of the importance of protein needs for catch-up growth in Indonesian stunted children: a narrative review. SAGE open medicine, 11, 20503121231165562. https://doi.org/10.1177/205031212311655622
- Dipasquale, V., Cucinotta, U., & Romano, C. (2020). Acute Malnutrition in Children: Pathophysiology, Clinical Effects and Treatment. Nutrients, 12(8), 2413. https://doi.org/10.3390/nu12082413
- Iddir, M., Brito, A., Dingeo, G., Fernandez Del Campo, S. S., Samouda, H., La Frano, M. R., & Bohn, T. (2020). Strengthening the Immune System and Reducing Inflammation and Oxidative Stress through Diet and Nutrition: Considerations during the COVID-19 Crisis. Nutrients, 12(6), 1562. https://doi.org/10.3390/nu12061562
- O’Neil, Adrienne & Quirk, Shae & Housden, Siobhan & Brennan, Sharon & Williams, Lana & Pasco, Julie & Berk, Michael & Jacka, Felice. (2014). Relationship Between Diet and Mental Health in Children and Adolescents: A Systematic Review. American journal of public health. 104. e31-e42. 10.2105/AJPH.2014.302110
- Boscaini, S. et al. (2023). The ‘Whey’ to good health: Whey protein and its beneficial effect on metabolism, gut microbiota and mental health. Trends in Food Science & Technology, Volume 133 (1-14) ISSN 0924-2244, https://doi.org/10.1016/j.tifs.2022.12.009.
- Yao Zhu et al (2018). Impact of food processing on the structural and allergenic properties of egg white. Trends in Food Science & Technology, Volume 78 (188-196) ISSN 0924-2244, https://doi.org/10.1016/j.tifs.2018.06.005
