Brenda Khan
Protein is an essential nutrient for babies and toddlers, as it acts as the building block of hormones, muscles, tissues, hair, and enzymes. The American Academy of Pediatrics (AAP) recommends that solid foods be introduced around 6 months of age, and that these foods include sources of iron and zinc, such as meat. Breast milk and formula are sufficient sources of protein for infants under 6 months, but once solid foods are introduced, babies should start receiving protein from other sources. This can include meat, fish, eggs, dairy, legumes, tofu, quinoa, and more.
| Characteristics | Values |
|---|---|
| When to introduce protein | The World Health Organization recommends breast milk or formula as the exclusive source of nutrition for the first six months of life. The American Academy of Pediatrics (AAP) recommends introducing solid foods around 6 months. |
| How much protein is needed | According to the USDA's Dietary Guidelines for Americans, infants aged 6 to 11 months should get around 11 grams of protein daily. Toddlers up to 4 years old need closer to 14 grams of protein per day. |
| Protein-rich foods | Meat, fish, eggs, dairy, legumes, tofu, nut butter, quinoa, beans, lentils, cottage cheese, yogurt, and high-protein baby cereal. |
| Recipes | Mix cooked quinoa, shredded cheese, chopped vegetables, and a beaten egg and bake in mini muffin cups. Layer yogurt, oatmeal, and fresh smashed berries in a baby-friendly cup. |
| Choking hazards | Never offer your baby whole nuts or nut butter on a spoon. |
| Allergens | Introduce allergens early and often to potentially reduce the risk of developing allergies later in life. |
| Extra protein | If your child is suffering from an infection or illness, their body will use up more protein. Children who have undergone surgery should have more protein in their diet to heal better. |
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What You'll Learn
Meat, fish, eggs, and dairy
Meat, poultry, and fish are great sources of protein for babies and can be introduced to their diet when they start eating solids. The American Academy of Pediatrics (AAP) recommends that toddlers between the ages of 1 and 3 eat two servings of protein per day. For example, one egg or 4 tablespoons (1/4 cup) of lean ground beef.
Fish is an excellent source of protein and omega-3 fatty acids, which are important for brain development. White fish, such as cod, haddock, pollock, tilapia, sea bass, and sea bream, are good sources of protein, iodine, and iron. They can also be a healthy alternative to red meat. Oily fish, including salmon, mackerel, sardines, trout, and herring, are particularly rich in omega-3 fatty acids and vitamin D. However, it is important to choose fish with lower levels of mercury, such as salmon, sardines, mackerel, tilapia, pollock, and haddock.
When preparing fish for babies, cook and puree it for spoon-feeding or cook and flake it into soft finger food. Meat can also be pureed or torn into small pieces for babies starting solids.
Dairy products like cheese and yogurt are also good sources of protein and calcium. Babies can eat pasteurized full-fat cheese from 6 months old, including mild cheddar, cottage cheese, and cream cheese. Full-fat dairy products are recommended up to the age of 2 years. Yogurt is a great way to introduce dairy, and Greek yogurt provides more protein and a thicker texture. Babies should not drink cow's milk until they are at least a year old, but dairy products like cheese and yogurt can be introduced earlier.
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Plant-based proteins
The American Academy of Pediatrics (AAP) recommends introducing solid foods around 6 months of age. According to the USDA's Dietary Guidelines for Americans, infants aged 6 to 11 months should get 11 grams of protein daily from a combination of breast milk, formula, and solid foods.
- Beans and lentils are excellent sources of plant-based protein and are easy to serve. They can be pureed, mashed, or served as part of bean-based meals such as curries, chili, soups, and stews.
- Tofu is a smart addition to a baby's diet, as it contains protein, fiber, and healthy fats. It can be blended with fruit puree for a sweet meal or baked into triangles for finger food. Tofu can also be marinated and stir-fried.
- Quinoa is a complete protein, meaning it contains all 9 essential amino acids. It can be cooked and mixed with other ingredients such as vegetables and eggs, or pureed with sweet potato for an extra protein boost.
- Oats are another great way to increase protein in your baby's diet. They can be served as oatmeal with fresh berries or other purees.
- Peas are a baby-friendly food that is lightly sweet and packed with protein and fiber. They can be served steamed or frozen.
- Peanut butter is a good source of plant-based protein, but it should be introduced carefully to avoid any allergies. It can be stirred into porridge or spread thinly on soft whole-grain bread.
- Other nut butters, such as almond butter or cashew butter, can also be a great addition to your baby's diet, but always ensure they are age-appropriate and given in a safe consistency to avoid choking hazards.
- Hummus is a fun and tasty way to include plant-based proteins in your baby's diet. It can be served as a dip with other foods, such as vegetables or pita bread.
- Brown rice and whole-grain pasta are good sources of plant-based protein. They can be served with tomato sauce or other purees to add flavour and moisture.
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Nut butters
When choosing a nut butter, look for one without added salt or sugar. Ideally, it should be 100% nuts, such as cashews, peanuts, or almonds. You can find these options at most grocery stores, and some whole foods stores even offer the opportunity to make your own.
It is important to note that nut butters should not be given to babies on a spoon, as they can pose a choking hazard. Instead, they can be thinly spread on soft whole grain bread and topped with thin banana slices, then cut into bite-sized pieces. Nut butters can also be blended into a smoothie or used as a flavouring in porridge or curries.
The American Academy of Pediatrics (AAP) recommends introducing solid foods around 6 months of age, and nut butters can be included as part of this weaning journey. In fact, early and frequent introduction of nut butters may reduce the risk of developing a nut allergy. However, it is important to consult with a healthcare professional before introducing new foods to your baby, especially if they have a severe eczema condition or pre-existing food allergy.
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High-protein baby cereal
When your baby is ready to start solids, it's important to support their growth and development by providing foods high in protein. The American Academy of Pediatrics (AAP) recommends introducing solid foods around 6 months and including foods with iron and zinc, like baby food made with meat. According to the USDA's Dietary Guidelines for Americans, infants aged 6 to 11 months should get 11 grams of protein daily from a combination of breast milk, formula, and solid foods.
- Oatmeal: Oatmeal is a safer option than rice cereal for babies' first solid food, as it is gentle on the tummy, gluten-free, and allergen-friendly. It is also a good source of soluble fiber, which can boost immunity.
- Barley: Barley is packed with key vitamins and minerals like magnesium, protein, and folate. It also contains high amounts of calcium, which can help strengthen bones and protect organs. It is a gluten-free whole grain.
- Quinoa: Quinoa is a high-protein seed that is packed with nutrients. It has a full amino acid profile, meaning it contains all the amino acids needed in one food source. It is also gluten-free and less allergenic.
- Multi-grain: Some cereal brands offer multi-grain cereals that combine grains like oats, spelt, and barley. While rice cereal was once widely used as a baby's first solid food, there are now concerns about the levels of arsenic in rice and rice products.
When preparing baby cereal, you can adjust the thickness by adding breast milk or formula. You can also add pureed fruits or vegetables to introduce new flavours and textures. Remember to always consult with a healthcare professional before introducing new foods to your baby to ensure they are getting the appropriate nutrition and portion sizes.
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Tofu and cottage cheese
Tofu is a versatile food that can be eaten raw, baked, sautéed, or incorporated into soups, broths, and grain dishes. It is a soybean curd made by curdling fresh soy milk, pressing it into a block, and then cooling it. Tofu can be a good source of protein for babies, but it is important to introduce it carefully as it contains soy, a common allergen. It is generally recommended to introduce tofu to babies when they are developmentally ready to start solids, usually around 6 months of age. However, tofu may be more difficult for younger babies to digest, so some sources suggest waiting until 8 months of age or older.
When introducing tofu to babies, it is important to start with a small quantity and choose a type and preparation that does not contain other common allergens. Tofu can be blended or mashed with other ingredients to create a smooth texture suitable for babies who are starting solids. For example, tofu can be blended with fruit puree or mashed with cottage cheese, avocado, or hummus. Tofu can also be cubed and fried gently in olive oil with seasonings to create a finger food for older babies.
Cottage cheese is a dairy product that is safe to introduce to babies as long as it is not made with unpasteurized milk. It is a good source of protein and calcium. Cottage cheese can be mashed with tofu or used in other baby food recipes, such as mixing it with pureed fruits or vegetables. It can also be used as a spread on soft bread or crackers for older babies who can chew and swallow safely.
It is important to note that while tofu and cottage cheese can be part of a baby's diet, they should not be the only sources of protein. A varied diet that includes other protein-rich foods such as meat, eggs, beans, and lentils is important for a baby's growth and development. It is always recommended to consult with a healthcare professional or a registered dietitian for personalized advice based on your child's specific needs and development stage.
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Frequently asked questions
Meat, fish, eggs, and dairy products are all good sources of protein for your baby. Some examples of protein-rich foods include chicken, turkey, salmon, eggs, and Greek yoghurt. Plant-based sources of protein include tofu, beans, and lentils.
The amount of protein your baby needs will depend on their age and growth requirements. Babies aged 6 to 11 months should get around 11 grams of protein per day, while toddlers up to 4 years old will need closer to 14 grams per day.
The American Academy of Pediatrics (AAP) recommends introducing solid foods around 6 months of age. The World Health Organization (WHO) recommends breast milk or formula as the exclusive source of nutrition for the first 6 months of life. After that, you can start to introduce complementary foods like meat, fish, and plant-based sources of protein.
You can add protein to your baby's diet by offering a variety of protein-rich foods at each meal. For example, you can give them eggs for breakfast, chicken or fish for lunch, and yoghurt or tofu for a snack. You can also add protein to pasta dishes or blend it with fruits or vegetables to make a creamy snack.
