Why Your Kid is Always Tired?: Are Kids Having Enough Protein in Food?

Why Your Kid is Always Tired?

The usual morning scene in every neighbourhood is almost similar: the school bus plying at the society gates and the kids of all sizes and ages eagerly and diligently stepping towards it, climbing the steps, gleefully giggling, and cheerfully talking like birds chirping. Their day starts with waking up early and going to school, with lessons, games, and activities all day. But at the end of the day, their tired little bodies and drooping pale faces sadden and melt your heart. Parents often think, why is their kid so tired at the end of the day? Why are they always so weak and fatigued at the end of the day?

Reasons for fatigue in kids

The reasons why a kid is often tired after a long day at school can vary, depending on various circumstances:

Lack of sleep in some kids can be the reason for day-to-day tiredness, as they need more sleep than adults. If they are not getting the recommended amount of sleep, they will feel sluggish during the day. The required sleep can vary by age, but school-age children typically need around 9-11 hours per night. Spending a lot of time on screens (TV, tablets, phones, etc.) can interfere with a child’s sleep patterns and contribute to fatigue. The blue light emitted by screens can suppress melatonin production, making it harder for them to sleep at night.

Poor nutrition can also be one of the reasons for tiredness in kids. Kids who aren’t eating balanced meals or who rely too heavily on sugary or processed foods can experience energy crashes. A lack of essential nutrients like iron, protein, and healthy fats can also contribute to feelings of fatigue. Sometimes kids feel tired simply because they're not drinking enough water. Dehydration can also make them sluggish and affect their ability to concentrate.

Physical activity helps regulate sleep patterns and boosts energy levels. Kids who don't get enough exercise may feel lethargic. On the other hand, some kids who overexert themselves may also feel tired if their bodies don’t have enough time to recover.

Understanding Protein and Its Role in the Body

The fatigue factor is due to poor nutrition or protein deficiency in most kids. and protein can play a key role in balancing your child’s energy levels. Protein is an essential nutrient for energy, especially for active kids who are growing fast. Lack of protein can definitely contribute to fatigue in kids. If kids aren't getting enough protein, they may feel sluggish and tired, and the reasons can be:

Energy levels: Protein helps stabilize blood sugar levels and provides more energy than any sugary snack, which kids look for when they are hungry. When a child’s diet lacks protein, they might experience energy crashes more often, leading to tiredness.

Muscle function: Protein is necessary for muscle repair and growth. A deficiency can affect muscle strength and stamina, making a child feel more physically fatigued. Protein is a key building block of muscles. As kids grow, their muscles need to develop and grow, which requires protein to help build new muscle fibres. Physical activity, like running, playing sports, or even everyday activities, causes tiny tears in muscle fibres. Protein helps repair and rebuild these fibres, making muscles stronger and more resilient.

Immune system: Protein is also vital for immune function. Proteins are essential for producing antibodies, which are specialized proteins that help identify and neutralize harmful pathogens, such as viruses and bacteria. Protein is required to produce white blood cells, which are the immune system's first line of defence, they detect and destroy pathogens. A lack of protein can weaken the immune system, causing frequent illness, which can leave kids feeling more tired than usual.

Growth and development: Protein plays a big role in growth and overall development in children. Whether it is muscle, bone, brain development, hair, skin, nails or the overall development of your kid, protein is required in adequate measure without enough protein, growth may be stunted, and they might not have the energy they need for daily activities.

It's important to ensure that kids get a balanced diet with adequate amounts of fruits and vegetables, whole grains, protein, healthy fats, and dairy. Protein can come from sources like meat, poultry, fish, eggs, dairy, beans, tofu, lentils, nuts, and seeds.

Symptoms of Protein Deficiency in Kids

Identifying protein deficiency in children can sometimes be tricky because the symptoms can be subtle or overlap with other health issues. Here are some signs that protein could be lacking in your child's diet:

Fatigue and lethargy, Children who don’t get enough protein may experience fatigue or a lack of energy. Protein helps provide long-lasting energy, and without enough in the diet, kids may feel sluggish, irritable, or unusually tired. Poor concentration or focus in school, Slower recovery from illness or injury.

Frequent Infections, Protein is vital for a healthy immune system, as it helps produce antibodies and white blood cells. If your child gets sick often, experiences frequent colds, or has trouble recovering from illness, it could be a sign of weakened immunity due to insufficient protein.

Frequent hunger or overeating, If your child is not getting enough protein, they may feel hungry more often or have cravings for sugary snacks, which can lead to energy crashes.

Low energy or sluggishness: Protein helps sustain energy levels throughout the day. If the kids do not have a balanced diet or are without protein food, they may feel worn out or low-energy.

Slow or Stunted Growth, If your child isn't growing at the expected rate (both in height and weight), it could be a sign that they're not getting enough protein to support normal development. Protein is essential for building muscles and tissues, and a deficiency can result in slower physical growth.

Mood changes: Protein is involved in neurotransmitter production, which affects mood and cognitive function. A lack of protein can sometimes lead to irritability or difficulty concentrating.

Weak muscles and decreased physical endurance are some of the symptoms of protein deficiency, emphasizing tiredness and fatigue.

Why Are Kids Not Getting Enough Protein?

Picky eating habits: Many children go through phases of being picky eaters, where they may refuse certain types of protein-rich foods like meat, fish, eggs, or legumes.

Poor Diet Choices: Kids might choose processed or sugary foods over nutrient-dense options, which can lead to a lack of essential nutrients like protein. Fast food and snacks may fill them up but don't provide enough protein.

Unawareness: some parents might not know the importance of protein or how to incorporate it into meals. This can lead to undernutrition.

Limited plant-based or animal protein in some diets. Kids who follow a vegetarian or vegan diet may struggle to get enough protein if they're not eating a variety of plant-based sources like beans, lentils, tofu, nuts, and seeds. Without careful planning, their diets may lack sufficient amounts of protein.

Ways to Increase Protein in Kids’ Diet

While paying attention to signs of protein deficiency consult with a pediatrician or nutritionist for proper guidance for your kid’s overall development.

Plant-based options like beans, lentils, tofu, and quinoa are good, but certain food items make kid’s daily meals protein-packed and enjoyable at the same time. These foods can be:

Yogurt is a rich source of protein and calcium with fruits in it.

Cheese in the form of cheese slices, cheese sticks, cottage cheese, or cheese cubes as a snack.

Peanut butter, which is packed with protein, is essential for muscle growth, tissue repair, and overall development. A couple of tablespoons can provide a significant protein boost, especially important for growing kids.

Nuts and seeds as healthy snacks can be offered, A mix of nuts, like almonds and walnuts, and seeds like sunflower, chia, or pumpkin seeds can be eaten as a snack or included in smoothies, salads, or cereal.

Eggs are an easy way to make a protein-rich snack. Keep a batch of hard-boiled eggs in the fridge for an easy grab-and-go protein snack. Scrambled, fried, boiled, or in omelettes, eggs are an affordable and versatile source of protein.

Add beans & lentils into soups, stews, salads, and pasta dishes. These plant-based proteins are also great for vegetarian diets.

Milk, especially cow's milk or fortified plant-based milk like soy or oat milk, contains more protein than other plant-based options.

Protein powder, especially for kids, can be made at home and can be added to milk, oatmeal, desserts, and smoothies. Blend together half a cup each of walnuts, almonds, pumpkin seeds, chia seeds, dry rolled oats, and coconut powder. For extra taste, add non-fat milk powder and vanilla extract/cocoa powder, your homemade protein powder for kids is ready to be added to their milk and other dishes.

Besides awareness of a protein-rich diet for growing kids, please remember not to overdo it; a balanced diet is key to proper nutrition.

The Surprising Health Benefits of Millets

The Surprising Health Benefits of Millets: Why you should add them to your diet

One healthy food that has been part of our diet since ancient times is millet. This cereal grain is a great source of fibre and minerals and provides many health benefits. Millets are the 1st crops to be domesticated by mankind and have been grown in Asia for over 6000 years. 

Millets are actually small cereal grains that have been in existence for thousands of years. They can grow easily even under extreme conditions, which is why, in places with poor soil and scarce water supplies, they represent an essential source of food. That gives fullness to your stomach and benefits from a wide variety of nutrients.
Eating millets daily can be considered good for your health as they are a nutrient-rich whole grain, packed with fibre, protein, vitamins, and minerals, which can help you with blood sugar control, digestive health, heart health, and weight management. However, it's important to moderate your intake and consider potential individual sensitivities or dietary needs. 
Understandably, it is understood by consumers and people in general as to why millet is important for our nutritional needs and for the food security of our ever-growing population. The United Nations had declared the year 2023 as the International Year of Millets on India's recommendation.

Nutritional Profile of Millet 

Millets as grains are very nutritious, and their combination of dietary fibre as well as minerals has many health benefits. The carbohydrates in millets are broken down slowly for efficient digestion that gives a relatively consistent blood glucose response. Why everyone is rediscovering the nutritional and health benefits of millet. Are they really so good? Yes, they are! Let us find out.

Millets are high in dietary fibre, which is beneficial for digestive health and can help prevent constipation. Dietary fibre is abundant in millets, its level may go as high as 8-12%. Thus, a rich intake of millet promotes gut health, assists with maintaining stable sugar levels, and is even considered a medium of effective weight control through increased feelings of satiety.

Millets are rich in protein; in fact, they contain a good amount of plant-based protein, making them a great choice for vegetarians and vegans. Millets contain a reasonable amount of proteins that range between 7 and 12%.

Compared to legumes or even animal sources, millets have excellent potential as a plant-based protein source, as it is suitable for vegetarians and even for vegans.

Millets are loaded with essential vitamins and minerals; they are a good source of minerals like magnesium, phosphorus, iron, potassium, and B vitamins, which support various body functions, from energy production to bone health.

Millets are rich in antioxidants, which help combat oxidative stress and may reduce the risk of chronic diseases like heart disease and cancer.

Minerals found in Millets

Iron: Millets are a good source of iron, which is necessary for oxygen transport and prevention of anemia. The iron content varies with the type but is usually between 2-6 mg per 100 grams.

Calcium: finger millets, such as ragi, are relatively rich in calcium. This prevents the weakening of bones and teeth. For instance, ragi can contain as much as 350 mg of calcium per 100 grams.

Phosphorus: Another very important mineral in millets is phosphorus, which goes into bone production and energy in the body. The content of this mineral in various millets generally ranges between 200-300 mg per 100 grams.

Potassium: Millets are rich in potassium, which maintains healthy heart and muscle functions. The potassium across different millet crops may vary between 100 and 250 mg/100 g.

Zinc: Millets have low amounts of zinc, a crucial mineral that fights infection and promotes wound healing. Zinc content varies between 1-3 mg/100 g.

Health Benefits of Eating Millets

Supports Digestive Health: Due to their high fibre content, millets can help regulate bowel movements and promote a healthy gut microbiome.

Regulates Blood Sugar Levels: Millets have a low glycemic index, meaning they release energy slowly into the bloodstream, making them an excellent choice for people with diabetes or those looking to maintain stable blood sugar levels.

Promotes Heart Health: The high levels of magnesium and potassium in millet can help lower blood pressure and reduce the risk of heart disease.

Boosts Bone Health: Millets are a good source of magnesium, which plays a key role in maintaining strong bones and preventing conditions like osteoporosis.

Helps with Weight Management: The combination of fibre and protein in millets helps with satiety, reducing hunger and preventing overeating, which can aid in weight loss.

Popular millets

The popularity of millets has surged in the last few years owing to the high nutrient value and usability of millets in different preparation methods. You can easily find popular snacks and goods made of millet at your nearby stores. Consumption of millets is also influenced by traditional practices, where people choose specific millets based on their natural properties (warming or cooling effects). A few popular millets available in the market include:

1. Pearl Millet (Bajra) 

Pearl millet, also known as bajra, traces its roots back to the vast landscapes of Africa, and the diverse terrains of India. Found in regions with minimal rainfall, this gluten-free wonder grain packs a nutritional punch. Brimming with protein, fibre, and essential minerals like iron and magnesium. Bajra stands tall as a resilient and wholesome addition to your plate.

It is commonly available in India, Africa, and parts of the Middle East. It is extensively applied in flatbread preparation, such as bajra roti and porridge. It is rich in fibre, iron, and magnesium, is beneficial for heart health, boosts immunity, and improves digestion.

2. Finger Millet (Ragi)

It is grown in abundance in the southern parts of India. Finger millet, fondly called ragi, is a calcium powerhouse, making it an outstanding ally for bone health. From comforting porridges to delectable baked goods, ragi proves that nutrition and taste coexist harmoniously.

This millet is usually taken in the form of flour for making porridge, roti, dosas, and baked products. It is also taken in traditional beverages and foods like ragi malt or ragi cookies. It is rich in calcium, iron, and antioxidants, perfect for bone health and diabetes management.

3. Foxtail Millet

It is found in India, China, and other regions of Asia. The common name of foxtail millet is "Korra" in some regions of India. In many regions, foxtail millet is also used as a substitute for rice, particularly in salads, and as the base for porridge. Most of all, it is used in making snacks like millet crackers. It is also rich in dietary fibre, protein, and antioxidants; it promotes digestion, healthy heart function, and weight management.

4. Barnyard Millet

This millet is found in India, Japan, China, and parts of Southeast Asia. The common name of barnyard millet is "Sanwa" in some parts of India. Barnyard millet is often applied in traditional Indian dishes such as upma and khichdi and in place of rice or couscous. Also used to produce millet flour in gluten-free baking. It is highly rich in fibre, iron, and calcium, which helps for excellent bone health and aids in giving a boost to digestion to give more energy.

5. Little Millet

It is found in India and Southeast Asia. The common name of little millet is "Sama" in some parts of India. It is used for upma, kichadi, and sometimes in desserts. It is used for making millet flour, which can be used to prepare gluten-free food. It is high in fibre, antioxidants, and minerals; it aids digestion and lowers cholesterol.

6. Guinea Millet (Sorghum/Jowar): 

Guinea millet is also called sorghum or jowar. It is predominantly grown in arid regions. Guinea millet is a gluten-free grain rich in antioxidants, supporting immune health. It is a good source of protein, fibre, vitamins like thiamine and riboflavin, and minerals like potassium and phosphorus.

You can incorporate millets into your diet by starting your day with a warm, comforting bowl of millet porridge, either sweetened with fruits or savoury with vegetables and spices.