Protein

Try and serve at least two portions of fish a week because fish are a good source of protein, vitamins and minerals and they are low in saturated fat. Fish also contain omega 3 fatty acids. Protein is necessary for tissue building and repair. But there is no foundation to support the common belief that eating excessive amounts of protein will help build bigger or stronger muscles. Children aged between six and 10 years of aged need about 0.5 grams of protein per pound of body weight. On a daily basis, that comes to about 24 to 28 grams of protein. Drinking two to three glasses of milk plus a small serving of pulses at lunch and dinner easily makes for this amount. Spread out protein intake over the course of the day. Too much protein can lead to dehydration since the kidneys will pull water from the boby to help dilute the excess nitrogen (a breakdown product of protein) in the urine. For this reason, steer away from protein powders and amino acid supplements.