Being a parent it’s important to understand the needs of your child’s body for proper growth and development. The series of growth stages as an infant to a toddler followed by adolescence (puberty phase), they have to go through not only physical changes but also emotional ups and downs. What do these growth stages exactly mean?

The term growth includes physical growth (height/ weight), while development is growth in function and capability of various organs which can help your child to learn, understand and perform their routine work efficiently. Between 2 to 10 years, a child grows at a steady pace. The main growing phase begins at the start of puberty, between ages 10 – 16. A child’s body needs some special nutrients with these changes in growth rates.

Let’s look at one nutrient closely.

  • WHEY PROTEIN: Whey is considered to be complete protein because it contains 9 essential amino acids and has low lactose content which makes it easily digestible. Leucine present in whey helps with building muscles too. These are the main reasons, why whey protein is essential for kids during growing age. Although protein is the main building block for your kid’s body, but getting it from supplements could lead to health problems. So acquiring it from natural sources like hand full of nuts and seeds or some dairy products is much beneficial.

SOURCE OF WHEY PROTEIN: When baby born, mother’s breast milk contains 90% whey protein and about 10 % casein, that is why it is recommended to breastfeed babies for six months. Breast milk acts as best immunity booster for new born. Other than that, whey is derived from cow’s milk which is made up of 80% casein and 20% of whey. It is a left over fluid when yogurt is curdled (what is the process?) during the process of cheese production.

WHEY PROTEIN FOR KIDS: Whey not only promotes growth and development of muscles in kids, but also boosts their natural defence power against infection and support a healthy immune system. The suggested intake of protein is about 0.8 per kg of body weight. For example, if your kid is 12-13 kgs, then the amount of daily protein intake would need to be roughly around 10 gm. Apart from healthy eating habits, it’s important to understand the role of whey protein in your kid’s growth.

WHEN WHEY PROTEIN IS NEEDED: Toddler years are time of growth and development and protein plays an important role during this phase. Whey is also a rich source of protein for fussy eaters. Nowadays, it is sold as the most popular type of protein powder as it easy to source and comes in various flavours too. However, excess intake of protein through protein powders can be unnecessary if you are getting more than enough protein through your daily diet.

It is an interesting fact that body has no space to save that extra protein you eat. It all gets converted to fat or carbs which is not what you would prefer. Protein is made of 20 amino acids and the body needs all of these in certain ratio to make protein. The moment one of the amino acids required to make protein gets finished, protein making process stops. Hence, there is no point in bulking on protein from a single source. Keep variety in food and that will help achieve the goal of consuming all the amino acids to make protein in the body.

Excess protein intake can have health consequences. Very active children (who participates in sports activities) may need little more protein than other kids. Home made whey protein shakes or dishes (whey protein buns recipe) are a wonderful way to pack in some protein along with a bunch of other healthy vitamins and minerals.


Recipe for mixed grain/ millet pizza:

  • 2 cups of flours (mix of any- whole wheat, ragi, sorghum, rye, amaranth, teff)
  • Add oregano seasoning and salt as per choice
  • Add 2 tbsp psyllium husk
  • Add whey protein liquid or whey protein powder + water (to make sticky dough)
  • Leave dough to rest and rise for 2-3 hours covered with dry cloth and loose lid
  • Once done, take a small ball of dough and roll using dry flour
  • Add tomato puree (or pizza sauce) and alfalfa sprouts, veggies/ greens and cheddar cheese on top
  • Preheat for 5 min at 220 celsius. Bake for 15 min and serve!

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A Paratha meal covering 100% nutrients for Kid’s Brain, Stronger Bones, Improved Digestion, and High Energy.

Serving complete nutrition of the day in just a single dish makes it so easy and achievable. The tough vitamins to get covered are mostly Vitamin Bs. Vitamin Bs are crucial to give us energy, keep our cells healthy (including of the brain). This dish covers all Vitamin Bs (except B12) and most of the Minerals.

  • Banana stem is extremely high in Vitamin B6, which keeps haemoglobin high, gives ample energy and helps kids fight weakness, fatigue and crankiness. Lower haemoglobin results in lower cognition in kids and this can carry on till later in life.
  • Banana stem is 60% fibre, which is a god-sent solution to improper digestion.
  • Broad beans (Sem) is a Brain food. It is exceptionally high in Vitamin B9 (Folic). Combined with Whole wheat flour, this dish serves 40% daily nutrition required for Brain Development.
  • Manganese present in the Broad Beans and Whole wheat flour crosses 100% daily nutrition for stronger bones.

(Nutrition estimate is based on 3 parathas)

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An all-rounder Laddoo that strengthens your kid’s bones, keeps high energy levels, maintains immunity, aids in digestion and keeps healthy eyesight.

This laddoo is an all-rounder! It is loaded with minerals and vitamins required for your child for Stronger Bones (Vitamin K, Manganese, Magnesium, Calcium), Higher Energy levels (Copper,Vit B6, B9), Immunity (Vit C, Vit A), healthy Eyesight (Vit A), and Digestion (Fibre, Good bacterias).

This recipe will make roughly 8 laddoos (I made tiny ones!)

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This Paratha can meet 100% daily nutrition for your Kid’s Eyesight, Energy levels, Digestion And 50% for Muscle & BOnes

Paratha is any kids’ favourite and most convenient food format. A simple meal like this goes a long way in meeting the daily nutritional needs for your child. In the growing years, kids need ample amount of vitamins and minerals to support their growth of muscles and bones, which is derived from high levels of Protein, Manganese, Vitamin K present in this paratha. With a demanding schedule, they need good supply of energy which comes from Iron and Copper (which helps to absorb Iron in the body) present in this Paratha. Kids are often seen using a screen which hampers their eyesight. It is crucial to feed enough vitamin A to maintain healthy eyesight at this tender age. With the kind of processed food kids eat, their digestion is mostly unsettled. High fibre present in this Paratha solves for digestive issues.

  • This paratha also meets 80% of daily requirement of Selenium for the child, which is mainly derived from the whole wheat flour.
  • Selenium supports overall well-being of your child’s body. Deficiency in this mineral results in fatigue and lower immunity.

Ingredients: Sprouted fenugreek, carrot, sprouted mung bean

(Estimate is based on 3 parathas)

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This meal meets 100% nutrition for Immunity and over 50% for Muscle and Bones, Brain development and Healthy eyesight.

Just ONE MEAL goes a long way in covering the daily nutrition required for your child’s: Immunity (Vit A, Iron), Muscles and Bones (Vit K, Protein, Calcium, Manganese), Energy levels (Iron, Vit B), Brain Development (Vit B1 and Vit B9) and Healthy Eyesight (Vit A).

Ingredients: Asparagus, Spinach tofu curry, rice and mixed whole grain chapati