Final answer:
Proteins are essential nutrients that are sourced from both animal and plant-based foods. Typical sources of protein like chicken, beef, and eggs provide substantial amounts of this nutrient, essential for growth and maintenance of the body. A diverse diet can help in meeting the daily protein requirements for children between 9 and 13 years, who need about 34 grams of protein daily.
Step-by-step explanation:
Proteins are essential organic compounds in our diet, providing amino acids necessary for the body’s various functions. Some of the best sources of protein include chicken, beef, salmon, eggs, lentils, Greek yogurt, tofu, quinoa, and peanut butter. It is important to consume a variety of these foods to ensure intake of all nine essential amino acids, which our body cannot synthesize on its own.
For example, chicken, a common protein source for many meals, contains about 31 grams of protein per 100 grams. Eggs, often eaten at breakfast, provide approximately 13 grams of protein per 100 grams. Tofu, a plant-based protein source, contains about 8 grams of protein per 100 grams. Similarly, beef offers about 26 grams of protein per 100 grams, lentils provide about 9 grams of protein per 100 grams, and Greek yogurt can contain up to 10 grams of protein per 100 grams. Salmon is another excellent source of protein with roughly 25 grams per 100 grams, while quinoa has about 4 grams, and peanut butter offers close to 25 grams per 100 grams.
As individuals between the ages of 9 and 13 need about 34 grams of proteins a day, a balanced diet with a variety of protein sources is crucial. Foods like meat, fish, legumes, and dairy are complete proteins, containing all essential amino acids. Other sources, such as grains and nuts, might be incomplete proteins but can still contribute significantly to daily protein intake when combined properly.