Milly Gaines
Ensuring your baby gets the right amount of protein is essential for their growth and development. While breast milk and/or formula provide the majority of nutrients until 12 months of age, you can start introducing complementary solid foods from around 4-6 months of age. The amount of protein your baby needs depends on their age, weight, and growth requirements. For example, babies aged 7-12 months old should have around 11 grams of protein per day, while toddlers up to 4 years old will need closer to 14 grams of protein per day. You can increase protein in your baby's diet by including animal proteins such as chicken, turkey, beef, fish, and eggs, as well as plant-based proteins like beans, lentils, nuts, seeds, and dairy products.
How to Increase Protein in Baby Diet
| Characteristics | Values |
|---|---|
| Recommended protein intake | 11 grams of protein per day for children 6-11 months old; 13 grams per day for children 1-3 years old; 14 grams per day for toddlers up to 4 years old |
| Sources of protein | Animal proteins: meat, fish, eggs, and dairy products; Plant-based proteins: beans, lentils, nuts, seeds, tofu, and dairy alternatives |
| Preparation | Pureeing, slow cooking, roasting, or serving in small bites or chunks; Mixing with fruit or vegetable puree, breast milk, or formula |
| Benefits of protein | Building and repairing muscles and tissue; Supporting immune function; Forming enzymes and hormones; Supporting growth and development |
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Meat, poultry, and fish
Meat
Meat, such as beef, is a great source of protein, iron, zinc, and other essential minerals. When introducing meat to your baby's diet, it is important to ensure that it is cooked thoroughly and served in an age-appropriate texture. Pureeing meat with liquids such as water, breast milk, or formula is a common way to feed younger babies. As your baby gets older, you can offer shredded or finely chopped pieces of meat. Ground beef is also a good option as it is easy to cook and mix with other ingredients, such as vegetable purees.
Poultry
Poultry, including chicken and turkey, is another excellent source of protein for babies. It provides essential amino acids, B vitamins, zinc, and iron. Similar to meat, poultry can be served in a variety of ways depending on your baby's age and chewing ability. Pureeing cooked poultry is a common practice for younger babies, while soft, roasted, or slow-cooked pieces of chicken or turkey can be offered as finger food for older babies.
Fish
Fish is an incredibly healthy option for babies, providing them with brain-building omega-3 fatty acids, protein, iron, and choline. Fatty fish like salmon, trout, mackerel, and sea bass are particularly good sources of these nutrients. When preparing fish for your baby, simply cook and puree or flake it for spoon-feeding or soft finger food. It is important to avoid fish that are high in mercury and to follow the recommended serving sizes. The Dietary Guidelines for Americans suggest limiting fish to two servings or two ounces per week for babies and toddlers.
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Plant-based proteins
There are 20 types of amino acids that can be combined to make a protein, and there are nine essential amino acids that must be consumed through our diet. Animal protein sources, such as meat, poultry, fish, eggs, and dairy, are considered complete sources of protein as they contain all these essential amino acids. On the other hand, plant-based protein sources are considered incomplete as they lack some of these amino acids. However, soybeans and quinoa are examples of plant-based proteins that contain all nine essential amino acids.
It is important to ensure a variety of plant-based proteins in a baby's diet to guarantee they are getting all the essential amino acids. Babies who are raised on plant-based diets will require additional protein sources compared to those who consume animal products, as plant-based sources typically contain lower amounts of protein. For example, babies aged 7-12 months old require around 11 grams of protein per day, which can be obtained from a combination of breast milk/formula and solid foods.
Some meal ideas that incorporate plant-based proteins include blending silken tofu with fruit puree or baking tofu triangles as finger food. Beans and lentils can also be mixed with fruit or vegetable purees, or served as soft-cooked beans for older babies to self-feed on.
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Dairy products
If your baby is lactose intolerant or allergic to dairy, you can try dairy-free alternatives such as soya yoghurt, which is an excellent source of protein. You can also try adding dried fruit, honey, or fruit to soya yoghurt to make a tasty snack.
Other dairy products that are high in protein include cottage cheese and eggs. Eggs are versatile and can be mixed into pasta, potatoes, and other dishes. You can also add pasteurized eggs to smoothies.
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Nut butters
When choosing a nut butter, opt for one without added salt or sugar. It is best to choose a nut butter that is 100% nuts, such as cashew, peanut, almond, or cashew butter. You can also make your own by grinding nuts at home. Smooth nut butter is the best choice for babies to ensure there are no large lumps of nuts, as whole nuts can be a choking hazard and should not be given to children under the age of five.
You can introduce nut butters to your baby's diet from around six months of age, after their first tastes of solid foods. It is recommended to introduce peanut butter early on in the weaning journey as a first allergen, and then other nut butters can be offered. However, it is crucial to be cautious as nut allergies can be fatal. Introduce small amounts and watch for any bad reactions, such as a rash, swelling, vomiting, or difficulty breathing. If you notice any concerning symptoms, seek medical attention immediately.
- Stir a small amount of nut butter into baby cereals, purees, or yoghurt
- Spread a thin layer of nut butter on soft foods like banana slices or strips of bread
- Add a spoonful of nut butter to a fruit and yoghurt smoothie
- Create energy snacks by combining finely ground nuts, dates, and other nutritious ingredients, rolling them into bite-sized pieces, and refrigerating
- Coat peeled bananas in a thin layer of nut butter, roll them in crushed nuts, and then freeze them on ice cream sticks
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Eggs
If you are introducing eggs to your baby for the first time, start with a small portion and watch carefully for any signs of allergy or sensitivity. If no symptoms develop after 5 to 10 minutes, you can offer the rest of the egg at your baby's usual feeding pace. If you have concerns about egg allergies, consult your doctor before introducing eggs to your baby's diet.
Omelettes and scrambled eggs are another option, as they integrate the yolk and white, making it more likely for babies to get the nutritious yolk. You can also try offering soft-cooked or runny eggs, such as soft-scrambled, but these carry a higher risk of allergic reactions.
In addition to protein, eggs provide several other essential nutrients that support a child's growth and development. These include choline, iodine, iron, omega-3 fats, vitamin D, and folate, which contribute to healthy brain development and other important functions.
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Frequently asked questions
The amount of protein your baby needs depends on their age and weight. Recommendations for protein intake fall around 1-1.5 grams per kilogram of body weight for babies or around 11 grams of protein per day for children 7-12 months old. Toddlers up until 4 years will need closer to 14 grams of protein per day.
Meat, fish, eggs, and dairy products are common sources of animal protein. Plant-based proteins include beans, lentils, nuts, and seeds.
For babies, meat and fish should be cooked and pureed for spoon-feeding. Older babies can also eat fish as a soft finger food. Beans and lentils can be mixed with a fruit or veggie puree, and older babies can experiment with soft cooked beans as finger food. For eggs, you can try scrambled eggs or an egg omelet.
While protein is essential for your baby's growth and development, most babies can meet their protein needs through breast milk and/or formula until they are ready to start solids. Before introducing solids, it is important to be mindful of protein quality, available alternatives, and texture. It is also important to note that whole nuts and nut butter can be choking hazards for babies.
