1. Proteins and Vegetarianism for
Children Ages 3-5
Carla Fetzer: Sophomore Biology major Health Studies minor
Anna Hall: Sophomore Nursing major
Kaitlyn Lare-Brewer: Sophomore Nursing major
Steffy Molina: Junior Spanish major Health Teaching minor
By
Berea College: Spring 2016
CFS 221- Fundamentalsof Nutrition

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TABLE OF CONTENTS
What is a Protein?............................................................................................................................................................................2
What do these Nutrients do in the Body? Why do you Need them? ..................................................................................2
Where Do we Find these Nutrients? What are the Best Sources?......................................................................................2
Why Do Growing Children Need 40-50 Different Nutrients?.................................................................................................3
Is There Such a Thing as too Much Protein?..........................................................................................................................4
What is an Adequate Amount of Protein?...............................................................................................................................4
Vegetarian Dietss.............................................................................................................................................................................5
Concerns of Vegetarian Diets....................................................................................................................................................6
Types of Vegetarian Diets..........................................................................................................................................................7
Works Cited......................................................................................................................................................................................8

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WHAT IS A PROTEIN?
Protein is a nutrient that is essential to many different functions in the body. But what exactly is a
protein? Proteins are made up of chains of amino acids. Think about it like a chain of magnetic marbles:
each marble is an amino acid and the magnetic force holding
the marbles together are the peptide bonds, which are a type of
chemical bond that holds different groups of molecules
together. Then, the chain folds on itself to make the shape of the
protein. The amino acids, or “marbles”, are made up of four
different kinds of molecules: Carbon, Hydrogen, Oxygen, and
Nitrogen.
WHAT DO THESE NUTRIENTS DO IN THE BODY? WHY DO YOU NEED THEM?
Proteins are vital for multiple functions in the body. They help build vitally important body structures
including muscles, connective tissue, mucus, blood-clotting factors,transport proteins in the bloodstream,
lipoproteins, enzymes, immune antibodies, some hormones, visual pigments, and the support structure
inside the bones. The body is constantly breaking down, rebuilding, and repairing proteins so it is
essential that they are included in the diet.
Proteins are also used in the structures of vital organs, such as the
heart and the liver. Proteins also help your body keep the right
amount of fluid balance, as well as balancing the differences in acids
and bases in the body. Proteins are used to make hormones, which
control numerous essential body functions and enzymes. Enzymes
help your body break down the food consumed and start other
chemical reactions that make your body function properly. Proteins
can provide energy in intense exercise or if a meal is accidentally
missed. They help with satiety, a sense of fullness, which helps
prevent overeating. In children between the ages of 3 and 5, protein
is especially important for growth.
WHERE DO WE FIND THESE NUTRIENTS? WHAT ARE THE BEST SOURCES?
Animal food products, such as meat and dairy, usually have high amounts of protein. 87% of the nutrients
found in tuna is protein. Other sources that are very high in protein are broiled chicken which is 38%
protein, beef chuck is 27% protein, yogurt is 19% protein, and low fat milk is 14% protein.
There are two types of proteins, high-quality also called complete proteins, and low quality also called
incomplete proteins. High-quality proteins contain all the amino acids that your body needs, and animal
sources of proteins are complete proteins. Low-quality proteins contain some, but not all of the amino
acids that your body needs. Incomplete proteins are generally found in plant sources. When different plant

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sources of protein are eaten together,it can create a complementary protein which means that each source
alone is incomplete, but the two foods together provide all the amino-acids that your body needs.
Children from ages 3-5 need 2 servings of dairy-
based protein and 2 servings of other protein per
day. For this age group, a serving is 1 ounce of
meat, fish, chicken, or tofu; 1/3 cup of cooked
beans; or ½ cup of yogurt. Some ideas for kid-
friendly protein in meals is a peanut butter
sandwiches, lunchmeat sandwiches, milk, yogurt,
pudding (in moderation), cheese,eggs,and cooked
meat that has colorful flavorings and is in bit-sized
pieces.
WHY DO GROWING CHILDREN NEED 40-50 DIFFERENT NUTRIENTS?
Growing children need 40- 50 different nutrients in
order for their bodies to properly grow and develop.
When necessary nutrients are missing from the diet
for long periods of time, nutrient deficiencies can
develop. Nutrient deficiencies in children have more
long term effects on children than on adults and some
nutrient deficiencies may become irreversible if they
continue for extended periods of time. This is why it
is especially important for children to receive all of
the necessary nutrients for growth and development
during their primary years. Lack of certain nutrients
can cause children to be underdeveloped among other
things. Many learning disabilities can be avoided if
children are given all of the necessary nutrients
during their primary years of development.
It is important to remember that although animal
proteins should contain some fat in order to
include variety in the diet, highly greasy foods
are not as healthy as lean meats and do provide as
much protein as their lean counterparts.

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IS THERE SUCH A THING AS TOO MUCH PROTEIN?
Although we have to put emphasis on providing children with the right amount of nutrients, having too
much or too little protein can cause problems. Children don’t need high protein diets and many grains,
beans, fruits, and vegetables provide an
adequate amount of protein in growing
children. Protein deficiency is very rare on a
diet drawn from an adequate variety of plant
foods.
In general, the young in the United States
consume more than enough protein to meet
their needs,and some children consume
protein in amounts that can have negative side
effects. According to a study published in a
2008 edition of the “American Journal of
Clinical Nutrition,” U.S. toddlers ages 2 to 3
consume an average of 55 grams of protein per
day and about 15 percent of their total calorie intake from protein.
Children ages 3-5 have lower daily protein requirements than adults and older children and too much
protein can lead to serious health problems in children. According to TeensHealth, toddlers who
regularly consume too much protein may experience calcium losses, dehydration, kidney problems,
nausea,diarrhea, build-up of toxins in the blood and even death.
WHAT IS AN ADEQUATE AMOUNT OF PROTEIN?
Having too much or too little protein can have huge and
sometimes scary impacts on children, but it is not hard to
provide toddlers with an adequate amount of protein. The
side effects of too much or too little protein only occur
when a child is extremely undernourished or consuming a
large amount of protein over the recommended daily
amount.
According to the Institute of Medicine, children ages 1 to
3 should consume 5 to 20 percent of their daily calories from protein. Children who consume more than
20 percent of their calories from protein increase their risk of developing negative side effects and they
also run the risk of obesity, particularly if they consume too many total calories. The Institute of Medicine
suggests toddlers ages 1 to 3 consume at least 13 grams of protein every day. High-protein foods include
lean meats, skinless poultry, eggs, cooked legumes, and soy products—such as tofu--and dairy products.
Peanut butter can also be a possibility if your child is ready for it.
TOO LITTLE PROTEIN
Although too much protein can cause problems in young
children, too little protein could also negatively impact your
toddler’s growth and development, because protein makes
up a large part of the human body. Deficits in protein can
lead to growth and development problems such as stunted
growth.

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VEGETARIAN DIETS
Vegetarian children benefit both from what they eat and what they avoid. Feeding kids primarily
vegetables and plant-based foods at a young age allow children to form healthy eating habits that can last
a lifetime, given that food preferences usually develop during the first few years of life. Children who
avoid meat products have been shown to have a reduced intake of saturated fat,cholesterol, pesticides,
preservatives and food additives, and are less likely to risk exposure to meat-borne illnesses. Contrary to
popular belief, vegetarian kids can grow up just as strong and healthy as non-vegetarian children.
One very important aspect to remember is that lifelong dietary habits are established at a young age.
Children who acquire a taste for overly-processed foods, fast food, and deep fried food today are at a high
risk to develop cancer,heart problems, and diabetes. Children who are raised on whole grains, vegetables,
fruits, and legumes will have a lower risk of heart disease, stroke, diabetes, cancer,and many obesity-
related illnesses compared to those raised on the average American diet. For these reasons,vegetarians on
average have longer lifespans. “Plant proteins are a nutritious alternative to animal proteins because they
are inexpensive, versatile, tasty, add color to your plate, and benefit health beyond the contributions of
adding proteins to the diet.”

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CONCERNS OF VEGETARIAN DIETS
One concern for vegetarian children is making
sure they consume sufficient amounts of
essential nutrients. Meat-free foods can provide
every vitamin and mineral your child needs,but
because of the lack of meat products,
vegetarians sometimes have an inadequate iron
intake. They may also consume insufficient
amounts of vitamin B-12, zinc, and other
minerals. If their caloric intake is also
extremely low, this could cause a delay in
normal growth and weight gain.
Coaxing kids into eating an adequate amount of
food to meet their daily nutrient requirements can be difficult, especially for young children who are
picky eaters. That’s why it is important to become creative in what you feed your child and introduce a
variety of fruits and vegetables into children’s diets at a young age so that children become accustomed to
eating these types of foods. Vegetarian infants and children who are already picky eaters are at a higher
risk for nutritional deficiencies from a poorly planned vegetarian or vegan diet. However,with the use of
complementary proteins and good sources of other nutrients, the calorie, protein, vitamin, and mineral
needs of vegetarian young infants and children can be met.
Providing vitamin supplements is another way to ensure that
children are receiving the proper amount of nutrients in their
diets. If their caloric intake is also extremely low, this could
cause a delay in normal growth and weight gain.
Vegetarians may also lack adequate protein sources. As a
result, you need to ensure that your child receives a good
balance of essential amino acids. Complementary proteins
are especially important for vegetarians because a single
plant source will not provide all of the necessary amino
acids. For this reason, these families and caregivers
should consult a registered dietician to come up with
an appropriate menu plan.
Some examples of complementary proteins for
vegetarians are combining some foods together such as:
legumes (beans,peas, and lentils) and grains, beans and
seeds/nuts, peanut butter and whole-grain bread, hummus and whole-wheat pita bread, beans and brown
rice, and yogurt and sunflower seeds/almonds.

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As a general guideline, protein intake should come from more than one source, combining cereal
products (wheat,rice) with legumes (dry beans, soybeans, peas), for example; when eaten together, they
provide a higher quality mixture of amino acids than if either is consumed alone.
Other planning may be necessary. To ensure adequate levels of vitamin B-12, you might serve your child
commercially prepared foods fortified with this vitamin. While calcium is present in some vegetables,
your child may still need a calcium supplement if he does not consume milk and other dairy products.
Alternative sources of vitamin D might also be advisable if there is no milk in the diet. Your pediatrician
may recommend iron supplements, too, although your child can improve his absorption of the iron in
vegetables by drinking citrus juice at mealtime.
TYPES OF VEGETARIAN DIETS
There are many different kinds of vegetarians. Partial or semi-
vegetarians avoid some, but not all animal products. They may
eat chicken or fish and dairy products, but no red meat. Some
eat fish, but no poultry. Lacto-ovo vegetarians eat eggs and
dairy products but avoid all flesh—they avoid “food with a
face;” lactovegetarians don’t eat eggs. Vegans follow a strict
diet that excludes all foods derived from animals, including
eggs and dairy products. Fruitarians eat only fruit, nuts and
seeds,honey, whole grains, and olive oil.
Children can be well nourished on all three types of vegetarian
diets, but nutritional balance is very difficult to achieve if dairy
products and eggs are completely eliminated. Vegetarians sometimes
consume insufficient amounts of calcium and vitamin D if they remove milk products from their diet.
A Zen macrobiotic diet usually presents many more problems than a vegetarian diet. With a macrobiotic
program, important foods (animal products, vegetables, and fruit) are severely restricted in stages. This
diet is generally not recommended for children. Youngsters who adhere to it may experience serious
nutritional deficiencies that can impair growth and lead to anemia and other severe complications.
Although animal sources are one of the primary ways people meet their daily requirement for protein,
plant sources can also provide the necessary protein children’s bodies need to grow and function. This is
important to remember when considering whether a vegetarian diet is right for your child. Vegetarian
children grow up to be just as healthy, if not healthier than children who eat meat, and many vegetarian
sources of protein are readily available for your child in order to provide a healthy diet.

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WORKS CITED
American Academy of Pediatrics. (2015, Nov. 21). What makes A vegetarian? Retrieved from:
https://www.healthychildren.org/English/ages-stages/teen/nutrition/Pages/What-Makes-A-
Vegetarian.aspx
Burton, D. (2014, May 14). Protein-rich vegetarian recipes kidswill love. Retrieved from:
http://www.todaysparent.com/recipes/vegetarian-recipes-kids-will-love/image/4/
Coleman, E. Toddlers and too much protein. Retrieved from:
http://healthyeating.sfgate.com/toddlers-much-protein-6667.html
Fisher, K. Benefits & limitations of a vegetarian diet for young children. Retrieved from:
http://homeguides.sfgate.com/benefits-limitations-vegetarian-diet-young-children-79597.html
Vegetarian diets for children: Right from the start. Retrieved from:
http://www.pcrm.org/health/diets/vegdiets/vegetarian-diets-for-children-right-from-the-
start
Wardlaw, G. M., Smith, A. M., & Collene, A. (2013). Contemporary Nutrition (9th ed.). New York,NY:
McGraw Hill.