The major building block of every cell in our body, protein is essential for life.  In fact, it is so important, that experts have found that a human being will keep being hungry until their protein requirements for the day are met. There are proteins involved in helping your child’s body to break down food into energy, fight infections, and carry oxygen around the blood. There are 20 monomeric, “base” amino acids, from which we synthesise the proteins that help grow and repair our bodies. 9 are considered “essential” because our bodies cannot create them.

Animal protein is considered a complete protein source because it contains all essential and conditionally essential aminos, plus it contains vitamins and minerals in highly bioavailable forms. Organ meats and shellfish are especially rich in essential nutrients. Start early with organ meat to give them a taste for it. In many cultures, liver is a “first food” for babies when they start on solids. It is important to note that you need to eat the fat with the meat, so don’t trim the fat, and definitely do not take notice of the “eat lean protein” nonsense, at least, not for children.

As for plant foods, few contain all 9 essential amino acids, and some amino acids will be in inadequate amounts, e.g., methionine and cysteine. Many plant protein foods are highly processed with added oils and flavourings, and plant proteins are missing most of the nutrients and co-factors that animal proteins contain. Additionally, the bioavailability of plant proteins is lower than that of animal foods, so you could combine rice and beans to increase the amounts of the essential amino acids, but they will be half as bioavailable, and therefore you would have to eat at least twice as many calories.

Additionally, plant foods contain many defense chemicals that inhibit the digestion/absorption of nutrients. Tofu and tempeh contain protein but should only be used occasionally or as a condiment, as they are in Asia. The few, truly vegetarian cultures around the world that raise their children without meat and fish experience far more health issues and even stunted growth and brain development issues. Even then, they usually priotritise eggs and dairy for their precious nutrient content. Proteins like carnitine, creatine, taurine, glycine, and carnosine are made in our body but often not at the level we require, so it is important to get those from food as well. These proteins are essential for healthy brain function, metabolism, muscle, digestion, and more, and they are not generally present in any plant foods. Research has shown that animal foods are advised as the basis of a child’s diet, chiefly because they are rich in bioavailable nutrients that are lacking or low in plant foods. Cultures that eat foods like rice and beans generally add meat and/or a bone broth to the dish, as well. Add to that the importance of getting collagen proteins into your and your kids’ diets too.

1. Beef, lamb, venison, pork, etc.
2. Poultry
3. Fish
4. Eggs
5. Organ meats – liver, kidneys, heart, etc
6. Whole (unprocessed) milk and cheese
7. Collagen broths and collagen-rich meats (mince, tough cuts, skin, cartilage, etc.)
8. Rice and beans (usually with an animal protein as well)

Fats and cholesterol are essential for life and are found in every cell membrane. They have a major role in supporting skin health, moisture, and repair; assist with immune responses; and are a fuel source, particularly during sleep, for our hearts, or when we’re at rest. Cholesterol is the base molecule for our steroid (reproductive, stress, etc.) hormones and vitamin D. While we can synthesise fats and cholesterol in our body, it is necessary to have fat within your diet for your body to absorb the fat-soluble vitamins, D, E, K, and A, plus we only make up to 80% of the cholesterol we need every day. Research has shown that children who eat a low-fat diet are more likely to be obese adults and experience issues with their facial and bone structure, etc., causing breathing problems, among others.

The omega-3 and -6 fatty acids are not made in our body, so we must obtain them from our diet. Healthy animal fats, including red meat, but especially fish, contain the essential omega-3 fatty acids, DHA and EPA, that are critical for brain health, development, and growth. Vegetable oils are highly refined, and the omega-6 to omega-3 ratio is too high. Nuts and seeds contain the precursor to DHA and EPA, called alpha-linolenic acid, but, unfortunately, the conversion to EPA, and especially DHA, is restricted in most of us. This is why it is important for children to consume animal fats and why traditional cultures prioritise animal foods for their youngsters.

1. Animal fats–fatty meats, incl. fish
2. Milk fats–Butter, ghee, full fat yoghurt, cheese
3. Egg yolk
4. Tallow, lard
5. Fruit fats—Avocado, olive, coconut oils
6. A few (preferably soaked and “activated”) nuts and seeds

Carbohydrate, in the form of glucose, is considered the main source of energy for the body—glucose is essential for a well-functioning brain, and some cells in the body, e.g., red blood cells, can only use glucose for energy. The body is very good at making glucose, but it is better to get all the things your body needs in your diet, wherever possible. Children, however, do require carbohydrates in their diet; otherwise, they may suffer from growth issues. Ketogenic diets are very popular nowadays; however, children placed on them for treatment reasons display stunting and thyroid issues.

Carbohydrates support mood hormones and help children to use fats and protein for building and tissue repair. without carbohydrates in a diet, stress hormones will elevate to facilitate the production of glucose in the liver. As well, the thyroid will down regulate many processes in the body, including immune function, in order to conserve energy. Minerals and fluids can become unbalanced and lead to restless limbs and muscle tension, as well as tiredness, and more. Some humans do well with fewer carbs and some do better with more–find where you and your kids sit.

Carbohydrates come in many forms, including root vegetables (e.g., kumara, potatoes, and carrots) and fruits and vegetables. Whole grains are not essential in the diet (all essential nutrients can be obtained through an animal-based diet with fruits, a bit of veg, and tubers) but can be used if prepared properly through soaking, sprouting, fermenting, and cooking, as humans have done for thousands of years. The most important thing to remember is to limit or omit highly processed foods and carbohydrates, except for traditional refined carbohydrate foods like white rice and traditional pastas, which can be enjoyed a bit more.

1. Pumpkin
2. Kumara
3. Potatoes
4. Carrots
5. Fruits
6. Vegetables (most are fairly low in carbohydrate)
7. Rice
8. Soaked/fermented porridges or breads from traditional grains

Calcium is essential for building strong bones and healthy teeth. But did you know that calcium is also important for energy production, immune and reproductive system regulation, and nerve and heart function? Again, the best sources for calcium are animal foods because plant foods contain compounds, like phytates and oxalates, which can bind and inhibit the absorption of calcium and other minerals. Bioavailability of calcium in seeds can be increased by traditional plant food preparation methods (soaking/activating), but these should not be relied upon for the bulk of a child’s calcium needs. The same can be said for leafy greens–they do contain calcium and will contribute to a daily calcium intake but cannot be relied on to provide all your child’s calcium needs. Choose dairy that has been processed as little as possible. Dairy should be avoided if the child has an allergy to dairy, or it is culturally inappropriate.

1. Unprocessed animal milks
2. Cheeses and/or cream/cottage cheeses
3. Yogurt and/or kefir
4. Tinned salmon with bones
5. Bone meal
6. Sterilised and powdered eggshells (functional food supplement)
7. Activated sesame seeds (and other nuts)

Necessary for healthy blood, iron aids normal cell function and carries oxygen into the cells all over the body to support energy levels. Iron is also essential for healthy brain function and mood. Iron comes in two forms: haem and non-haem iron. Haem-iron comes from animal foods, especially organ meats—liver is the richest source—and so animal foods should be prioritised. Non-haem iron comes from plants, is poorly absorbed, and requires vitamin C with the meal. The most important thing to know about iron, is that we do recycle the iron in our bodies very efficiently. But we still require a good amount every day. And we also require copper, vitamin A (retinol), and vitamin C in order to manage iron in our bodies. The beauty of organ meats is they contain all (yes, even some vitamin C!) of those nutrients.

1. Organ meats, especially liver
2. Fish, pork, poultry, red meat
3. Shellfish, especially mussels
4. Dark green leafy vegetables (poorly absorbed)

An essential nutrient, Vitamin C cannot be stored within the body and must be consumed in the diet. Not only crucial for immune health; Vitamin C helps the body to heal wounds and reduces the development of bruises by strengthening the walls of blood vessels. Vitamin C helps keep gums and teeth healthy and supports the growth of strong bones.

1. Citrus fruits
2. Kiwifruit–especially gold
3. Strawberries
4. Blackcurrants
5. Red peppers
6. Broccoli
7. Fresh organ meats (especially adrenal glands)

There are many other essential vitamins and minerals—the fat-soluble vitamins A, D3, K2, and E, for example—are critical for the development of your child’s immune and reproductive systems, and their teeth, skeleton, and facial structure, all of which, have implications for their health as an adult. And let’s not forget about the B vitamins! Other essential minerals for growth and development, such as magnesium, iodine (very important at puberty), potassium, phosphorus, copper, and zinc, are more bioavailable in animal foods, but they can be obtained by traditionally preparing plant foods. Traditional preparation of these foods is outlined in detail at Weston A. Price Foundation’s website. If you and your family focus on…

• animal foods and their fats
• easily digestible carbohydrates like fruit, tubers, and the veggies that the kids like
• utilising wholefoods only
• learning to process and prepare plant foods in the traditional ways
• and minimising or omitting junk and processed foods

…your children will have all the nutrients necessary to grow and learn. Teaching children about the importance of nutrition will help them develop good habits for the future.