Picky Eaters at Risk: Could Protein Deficiency Be Hiding Behind Food Fussiness and Tantrums?
This health article has been professionally reviewed by Dt Fiona Lai, a registered dietitian of the Malaysian Dietitians’ Association (MDA).
Mealtimes with a picky eater can feel like a warzone. The battlefield: the dinner table. The weapons: mashed broccoli and untouched scrambled eggs. While the frustration is real, there may be a hidden culprit behind their food fussiness, tantrums and mood swings: protein deficiency [1].
Protein, the building block of life, plays a crucial role in a child’s growth and development. It fuels muscles, supports a healthy immune system, and powers one’s energy levels [2]. But for picky eaters who turn their noses up at protein-rich foods like meat, fish, or eggs, there’s a risk they’re not getting the nutrients they need.
Behind the Tantrums: Signs of Protein Deficiency
Sure, tantrums and food rejections are quite common with picky eaters. However, there are some signs that could indicate a deeper issue:
- Low energy levels: Protein fuels the body. A persistent lack of it can lead to fatigue and sluggishness, making it hard for the child to be on their best selves. [3]
- Frequent illnesses: Protein plays a vital role in the immune system. Chronic lack of protein can make children more susceptible to infections and falling sick more easily [4], which could cause them to feel grumpy and under the weather.
- Mood swings and fussy: Lack of protein intake and overall nutrition can make the child more irritable, hard to concentrate and impulsive. [5]
- Slowed growth: Protein is essential for growth and development. A chronic lack of protein can lead to stunted growth, impacting a child’s height, weight, and overall physical development [2].
Sources of Protein
We can get proteins from several food sources such as eggs, dairy, poultry, fish, seafood, beef and all types of meat are good animal proteins. Vegetarians and vegans can also acquire plant-based proteins from tofu, tempeh, avocado, mushroom, chickpeas, edamame beans, various lentils and so on.
However, protein sources are also categorised into two categories: complete and incomplete protein. Complete proteins are proteins that consist of all essential amino acids our body requires, whereas incomplete proteins do not consist of all amino acids, which thus require consuming various protein sources to acquire other amino acids.
Animal proteins like dairy, eggs and meat are complete proteins, while incomplete proteins are usually plant-based food such as vegetables, lentils, beans and grains.
Sneaking in Protein into Picky Eater’s Meals
Don’t despair! Even with a picky eater, there are ways to sneak in the protein:
- Mix everything together: Prepare yummy Fried Rice or Noodles with eggs, shredded chicken, or crumbled tofu for a protein punch. By mixing everything together, they will be too busy digging in to notice or single out food they don’t want to eat.
- Think Outside the Lunchbox: Ditch the boring sandwich and try sushi rolls instead! Use cooked sushi rice and nori sheets to roll up cucumber, avocado, and cooked chicken or eggs. Slice into bite-sized pieces for a fun and tasty lunch that kids will love.
- Smoothie Solutions: Pack in protein powder with a delicious mango or banana smoothie made with coconut milk, yogurt, and a scoop of protein powder flavored to match the fruit.
- Hide it and seek it: Sneak flaked fish or mashed tofu into creamy soups or curries, or protein powder to a favorite dipping sauce for extra protein.
- Protein powder supplement: Consider a pediatrician-approved protein supplement, especially if your child struggles to meet their daily protein needs through food alone. Choose a high-quality protein powder which you can easily add into your child’s meals or beverages. Learn more about Protein Powders for Picky Eaters.
Remember:
- Focus on variety: Offer a rainbow of fruits and vegetables alongside protein sources to ensure a balanced diet.
- Make it fun: Involve your child in meal prep (age-appropriately). Let them choose dipping sauces or experiment with fun shapes for spring rolls or dumplings.
- Be Patient: Changing habits takes time. Don’t force it and celebrate small victories.
- Be Moderate: It’s important to be mindful of your child’s minimum daily protein requirements and avoid exceeding them, so always consult with a healthcare professional to be sure.
When to Seek Help:
If you’re concerned about your child’s protein intake or overall dietary habits, consult a paediatrician or dietitian. They can offer personalized advice and ensure your little one gets the nutrients they need to thrive.
By understanding the link between picky eating and protein deficiency, mealtimes for a picky eater can be less stressful.
References
- Khanna, P., & Aeri, B. T. (2020). Association of Quantity and Quality of Protein Intake with Depression and Anxiety Symptoms among Adolescent Boys and Girls (13-15 Years) Studying in Public Schools of Delhi. Journal of nutritional science and vitaminology, 66(Supplement), S141–S148. https://doi.org/10.3177/jnsv.66.S141
- 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
- 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