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  • Try These Baon Recipes to Make Sure Your Child Gets the Protein He Needs Daily

    Protein is a nutrient your child needs every day!
    by Kate Borbon .
Try These Baon Recipes to Make Sure Your Child Gets the Protein He Needs Daily
PHOTO BY iStock
  • One of the best ways to ensure that your child is healthy and active is by making sure he consumes a daily diet that contains all the nutrients he needs. One of these nutrients is protein, which is commonly found in lean meat, fish, and beans. Learn more about protein below.

    Why kids need protein

    Protein is one nutrient that is essential to an individual’s daily diet, especially for children, whose bodies are developing every day. The primary function of the protein in the body is to help it in building cells, breaking food down into energy, fighting off infections, and carrying oxygen, according to Parents.

    The Healthy Kids Association also points out that protein aids in building, maintaining, and repairing tissues in the body. Some parts of the body that protein serves as a vital building block for the skin, bones, hair, enzymes, and blood.

    The American Academy of Pediatrics (AAP) says children don’t need too much protein in their daily diet because the human body is capable of recycling and reusing proteins it is breaking down. Here are the daily recommendations of protein intake for children, according to the AAP:

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    • 2- to 3-year-olds: 2-ounce equivalents
    • 4- to 8-year-olds: 4-ounce equivalents
    • 9- to 13-year-old girls: 5-ounce equivalents
    • 14- to 18-year-old girls: 5-ounce equivalents
    • 9- to 13-year-old boys: 5-ounce equivalents
    • 14- to 18-year-old boys: 6 ½ ounce equivalents

    Note that these recommendations only apply to children who get less than 30 minutes of moderate physical activity per day. Children who are more physically active can consume more protein daily while still staying within their calorie needs.

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    Another key thing to note is that too much protein can be dangerous for young children. According to a review in the journal Food & Nutrition Research, a high protein intake (15-20% of total calorie intake) in infancy and young childhood can lead to a higher risk of obesity later in life. Parents also says that an excess of protein can strain the kidneys and cause a child’s bones to excrete calcium, among other things.

    Children can also obtain the amount of protein they need from drinking the recommended amount of cow’s milk every day. “Every ounce of cow’s milk has 1g of protein; soy and plant-based milk do not,” the organization writes.

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    Here are AAP’s daily recommendations of cow’s milk intake for children:

    • 1- to 2-year-olds: 24 ounces
    • 2- to 3-year-olds: 16 ounces
    • 4- to 8-year-olds: 20 ounces
    • 9-year-olds and older: 24 ounces

    Finally, the AAP says there are many different ways parents can ensure their children get the amount of protein they need every day other than having them eat meat or drink cow’s milk. This is especially important for kids who may be picky eaters or who may have some allergies.

    Examples of foods that are rich in protein include other types of animal products such as eggs, yogurt, cheese, and fish; beans and grains, such as tofu, lentils, oatmeal, and whole-wheat pasta; and vegetables such as broccoli, potatoes, and peas.

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    High protein baon recipes

    Preparing healthy and tasty baon for your child to eat at school every day is a simple way to ensure he gets the amount of protein he needs daily. Here are some tasty recipes from Yummy.ph that your little one will enjoy. The best part: any of these recipes can be whipped up in no time!

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    1. Jollibee-Style Burger Steak

    Ingredients:

    • ¼ kg ground beef
    • 2 medium red onions, peeled and finely grated
    • ½ teaspoon salt
    • ¼ teaspoon ground black pepper
    • 2 tablespoons canola oil
    • ¼ cup sliced mushrooms, drained
    • ½ teaspoon onion powder
    • ½ beef bouillon cube
    • 1 tablespoon all-purpose flour
    • 1 cup of water

    How to cook it:

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    • In a large bowl, combine ground beef, onions, salt, and pepper. Divide the mixture into 4 portions, then form each into balls. Flatten the balls to form patties.
    • Heat oil in a pan over medium heat. Add the patties and cook until both sides of each patty are brown. After cooking, transfer the patties to a plate.
    • Drain excess oil from the pan until only about 2 tablespoons of oil are left. Add mushrooms, then saute. Add the beef cube and stir until it has dissolved.
    • Add flour and onion powder then stir well. Add water as you stir, and continue until the flour mixture has dissolved. Continue stirring as the mixture boils until it has thickened. Season the mix according to your preference.
    • Serve patties over rice, then finish off with some homemade gravy.

    2. Tuna and Cheese Sandwich

    Ingredients:

    • 6 slices of white bread
    • 1 can (180g) canned tuna in water, drained
    • 1 tablespoon celery, chopped
    • ¼ cup mayonnaise
    • Salt and pepper
    • 3 slices cheddar cheese
    • Black olives, sliced
    • ½ small red bell pepper, sliced into long strips
    • ½ small green bell pepper, sliced into long strips

    How to cook it:

    • Freeze the bread slices for about an hour until they are stiff, not frozen.
    • In a bowl, combine tuna, onions, celery, and mayonnaise. Season the mixture with salt and pepper according to your preference.
    • Remove the bread slices from your freezer. Put one on top of another, then cut the slices into a fish shape using a knife. Do the same with the other bread slices.
    • Add a slice of cheddar cheese and tuna filling between a pair of bread slices. Decorate the sandwiches by using olives as eyes, red bell pepper strips as gills, and green bell pepper strips as a tail.
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    3. Cheesy Chicken Nuggets

    Ingredients:

    • ½ kilo chicken breast fillets, chopped into small chunks
    • 2 cups mozzarella cheese, finely grated
    • 1 cup sweet kernel corn
    • 2 large eggs
    • ½ cup all-purpose flour
    • 1 ½ liters canola oil (for deep-frying)
    • 1 cup mayonnaise (for serving)
    • Salt and ground black pepper

    How to cook it:

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    • In a large bowl, combine flour, eggs, cheese, corn, and chicken. Season the mixture with salt and pepper according to your preference. After finishing the mixture, set it aside.
    • In a deep pan, heat enough oil for deep frying. If you don’t have a deep-fry thermometer to test the temperature of the oil, you can try dropping a small amount of the flour mixture into the oil. If the batter lingers in the middle before rising to the surface, your oil is at the right temperature. If the batter rises to the surface too quickly, your oil is too hot.
    • Use a tablespoon to add chicken to the oil. Use a slotted spoon to remove fritters or bits of batter that float to the surface of the oil. Drain the chicken on paper towels after deep-frying.
    • Combine mayonnaise and mustard to form a dip. Serve the chicken nuggets with the dip and a serving of steamed rice.

    4. Roasted Chicken Salad Sandwich

    Ingredients:

    • 1 ½ tablespoon olive oil
    • 1 cup onion, diced
    • 1 cup red bell pepper
    • 3 cups roast chicken, shredded
    • 1 ½ cups mayonnaise
    • 1 tablespoon lemon juice
    • Salt
    • 16 slices of white bread, toasted
    • 8 leaves of lettuce

    How to cook it:

    • In a skillet, heat oil and saute onions over medium heat. Let the onions caramelize for 2 minutes or until the onions are light brown and translucent.
    • Add red bell peppers then continue sauteing for 1 minute. Remove skillet from the heat and let it cool.
    • In a bowl, combine shredded chicken with mayonnaise, lemon juice, onions, and bell peppers. Season the mixture with salt and pepper according to your preference.
    • Add chicken salad filling between 2 slices of bread and leaves of lettuce.
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