Protein for every age group: Tips for children, adults and senior citizens to maintain adequate nutrition level
Protein is a crucial nutrient that supports growth, muscle strength and overall health across all life stages. Understanding the right protein intake for different age groups is key to maintaining optimal well-being.
For children, protein plays a vital role in growth. In an interview with HT Lifestyle, Anushi Jain, Nutritionist and Founder of Nutri Maven, shared, 'Infants need around 8-10.5 grams daily, while toddlers require 11.3 grams. As kids grow, their protein needs increase children aged 4-6 need 16 grams, while pre-teens require 34 grams.'
For teenagers, she advised, 'Boys need up to 52 grams and girls need 46 grams per day. To meet these needs, Indian diets can include dal, paneer, curd, eggs, and chicken. Adding ghee-roasted nuts to snacks or preparing moong dal dosa are simple ways to boost their protein intake.'
According to Anushi Jain, adults should consume 0.8 to 1.2 grams of protein per kilogram of body weight. She explained, 'Men generally need around 56 grams per day, while women require 46 grams (more during pregnancy or lactation).'
Anushi Jain highlighted, 'Including dals, sprouts, paneer, or ragi rotis in daily meals ensures adequate protein. Drinking buttermilk after meals and adding peanut butter to rotis can further enhance intake.'
For seniors, protein becomes crucial to prevent muscle loss and maintain immunity. Anushi Jain suggested, 'Seniors should aim for 60-70 grams daily, depending on their activity level. Soft, easy-to-digest options like khichdi, curd, and paneer bhurji are excellent choices. A warm glass of turmeric milk with soaked almonds at night can aid recovery.'
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
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