IN THIS ISSUE:
Nutrition 101: Protein
ASK CONNIE: Tips for Picky Eaters
NEWS IN BRIEF:
Mom's nutrition knowledge = better nutrition for kids

In the September/October Feeding Kids newsletter, Nutrition 101 will focus on Fats

NUTRITION 101: Protein

The word protein is derived from the Greek word "Proteios,"which literally means "of prime importance." Much of what we see when we look in the mirror is protein — our skin, hair, fingernails and muscles, for instance.

Food sources of protein include eggs, meat, fish, poultry, beans, nuts and dairy products. Grains and vegetables also contribute significant amounts of protein to the diet. In fact, plant-based vegetarian diets can easily meet daily protein needs.

A primary role of protein is for growth and maintenance. Since new tissue is synthesized from proteins, any type of growth or regeneration requires protein. Whether to promote growth in a developing fetus, add inches to a teenager or to heal a paper cut, the cells of the body must manufacture proteins to meet these needs. Even a healthy adult uses protein each day to replace worn out cells. The cells of the intestinal tract, for instance, "wear out" about every three days.

Enzymes, hormones and antibodies, all critical to the function of the body, are types of proteins. Enzymes facilitate various chemical reactions in the body (e.g. breaking down food during digestion). Hormones such as insulin and thyroid regulate the body in many ways. (NOTE: Not all hormones are proteins - estrogen and testosterone, for example, are sterols). Antibodies, which are proteins, make up a critical part of the body's immune system.

Protein is also a source of energy. If insufficient carbohydrate and fat are eaten, the body will convert protein to glucose in order to provide energy. Also, when excess protein is eaten, the body will convert the surplus to glucose and/or fat.

Protein deficiency, while rare in the United States, is rampant in the developing world. When food is scarce, the body will begin to convert muscle and lean tissue to glucose in order to supply energy. In late protein deficiency, a distended abdomen occurs because the proteins necessary for regulating body fluid are depleted, allowing excess fluid to accumulate in the abdomen.

PROTEIN STRUCTURE
Proteins are made up of units called amino acids. Of the 21 different types of amino acids present in proteins, only 8 or 9 are required in the diet. These amino acids, termed essential, cannot be manufactured in the body. The body has the ability to synthesize the 12-13 nonessential amino acids.

Just as the 26-letter alphabet can spell an unlimited number of words, the 21 amino acid "alphabet" can form an enormous number of proteins. Forming tough, fibrous tendons as well as water-soluble red blood cells, proteins are amazingly diverse. Each protein is very specifically arranged in a particular amino acid sequence. One "mistake" may have serious consequences — e.g. one misplaced amino acid in the hemoglobin protein results in Sickle Cell disease.

The body's requirement for protein is really a need for amino acids. When protein is eaten, it is disassembled through the digestive process and broken down and absorbed as amino acids. The body's cells serve as miniature "protein factories," breaking down and reassembling amino acids, then shipping the finished proteins to their designated place of need in the body.

RECOMMENDED INTAKE OF PROTEIN
Despite its importance, protein is often overemphasized in the U.S. diet. Most Americans eat twice as much protein as they need. Surplus protein contributes to obesity, since extra calories from protein are converted to body fat.

Ideally, around 15% of total calories should come from protein. A more accurate way of calculating protein need is to base it on body size and age (see chart below). The average adult needs approximately .8 grams per kilogram of body weight. Newborns, on the other hand, require 1.52 grams of protein per kilogram due to their rapid growth. Pregnant and breastfeeding women and young athletes in training will need more dietary protein.

The following values reflect the 2002 Dietary Reference Intakes (DRIs) updates from the Food and Nutrition Board of the National Academy of Sciences.

Age	Recommended Protein Intake (grams/kg body weight/day)
Birth to 6 months	1.52 grams
6 months to 1 year	1.5 grams
1 to 3 years	1.1 grams
4 to 13 years	0.95 grams
14 to 18 years	0.85 grams

Source: Dietary Reference Intakes: Macronutrients, Institutes of Medicine, 2002

To convert a child's weight to kilograms (kg), divide weight in pounds by 2.2. For instance, a 79 pound 10 year-old would need around 34 grams of protein per day (79 divided by 2.2, multiplied times .95)

For reference, a cup of milk or yogurt has about 8 grams of protein, 1 egg provides 6 grams, 2 ounces of lean deli meat provides 20 grams and 2 tablespoons of peanut butter has 7 grams of protein. Protein is also found in plant-based foods including beans, grains, nuts, seeds and many vegetables.

Note: This article was updated on 11/8/2007.

ASK CONNIE
Tips for Picky Eaters

The question I hear most often from parents pertains to picky eaters. I have compiled the following list of tips for parents who are tearing their hair out over food struggles.

Picky, Picky! Tips for Coping with a Finicky Eater

• Relax. Picky eating behavior is often a perfectly normal phase at certain ages and stages in your child's development.
• Understand parent-child boundaries in regards to eating. Offer your child a varied and well-balanced diet but don't force him to eat a specified amount or produce a "clean plate." Respect your child's ability to determine when he's had enough to eat.
• Realize that it's normal for many kids to react with disgust when they see a new food. Don't give up though -- kids sometimes need 10 or more exposures to a food before they will take their first bite!
• Recognize the importance of family meals. Eating together on a routine basis contributes to good nutrition, improved communication and stronger family bonds.
• Be a positive model for healthy eating and physical activity. Children learn more by watching what we do rather than what we say!
• Involve kids in food-related activities such as shopping, menu planning, cooking and gardening. Host a "kids night" once a week where the children are in charge of planning and preparing the meal. Kids are more likely to eat something that they had a hand in creating.
• Catch kids when they are hungry! After school and before bed are times when kids often have the biggest appetite. Make sure there are plenty of healthy snack choices available for these times.
• Prepare foods in a variety of ways. For instance, if your child picks at her salad every night, try serving a hot vegetable such as petite peas or green beans with blanched almonds.
• Encourage your child to drink water when thirsty. When kids fill up on sweetened beverages such as soda pop or other sweetened drinks, they can lose their appetite for more nutritious choices.
• Be sure to take your child to the pediatrician for regular growth checkups. Most often, you will be reassured to see that your picky eater is managing to get enough food to grow on! Regular checkups can also alert you to any problems before they become serious.
• For many kids, a daily children's multivitamin/mineral supplement is a good idea. Supplements are especially appropriate for children who refuse to eat entire categories of foods such as vegetables or dairy products.

NEWS IN BRIEF

MOM'S NUTRITION KNOWLEDGE = BETTER NUTRITION FOR KIDS
A recent report from USDA finds significant evidence that the more a mother knows about health and nutrition the better is the overall quality of her children's diet, especially for preschoolers. The results imply that health and nutrition education may be more effective if targeted toward mothers with young children but directly toward school-age children.

©2000, by Connie Evers, All Rights Reserved. There is a modest reprint fee for reproducing the material in this newsletter in either print or electronic publications. Please send an email to reprint@nutritionforkids.com for details and rates.

The information contained in this newsletter is not intended as a substitute for medical and/or nutrition advice. See your physician and/or registered dietitian for individual health and/or dietary concerns.