Milly Gaines
Protein is an essential nutrient for children, as it supports their growth and development. While protein deficiency is rare, it's important to ensure your child is getting enough in their diet. The amount of protein a child needs depends on their age, weight, and gender. In general, kids need around 3-5 ounces of protein (20-35 grams) per day. This can be provided by a variety of protein-rich foods, such as meat, poultry, fish, eggs, legumes, tofu, nuts, seeds, and dairy products. For picky eaters, there are still plenty of options to ensure they're getting enough protein, such as beans, nut butters, whole grain bread, and seafood. It's also important to note that protein powder is not recommended for children, as it's not regulated and can contain added ingredients that may be unhealthy. Instead, focus on offering a well-balanced diet with a variety of high-quality protein sources.
How to increase protein in children's diets
| Characteristics | Values |
|---|---|
| Recommended daily protein intake | 3-5 ounces (20-35 grams) depending on age, weight, and gender |
| Examples of protein content in foods | Palm-sized portion of meat: 3 ounces (20 grams) |
| 8-ounce cup of milk: 8 grams | |
| 1 tablespoon of peanut butter: 5 grams | |
| 1/4 cup of beans or legumes (cooked): 3 grams | |
| 1 tablespoon of seeds (e.g. chia or sesame): 3 grams | |
| High-protein meal ideas | Cereal with low-sugar yogurt and whole grain cereal |
| Chicken nuggets | |
| DIY homemade burgers with beef and cheese | |
| Plant-based protein sources | Beans and hummus |
| Nut butters without added sugar | |
| Nuts: peanuts, almonds, pistachios, walnuts | |
| Whole grain bread | |
| Seafood | |
| Protein supplements | May not be necessary for most kids as they may already be getting enough protein from their regular diet |
| Protein powder may contain unknown ingredients and added sugar |
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What You'll Learn
High-protein meal ideas for picky eaters
It can be challenging to ensure that a picky eater gets enough protein. However, it's important to remember that the amount of protein kids need is generally less than we think, and it's usually easy for most kids to meet their protein needs. The recommended daily intake for kids is around 3-5 ounces (20-35 grams) of protein, depending on their age, weight, and gender.
- Cereal with Yogurt: Opt for a low-sugar, whole-grain cereal paired with low-sugar, plain, or Greek yogurt. You can always sweeten it with fruit or a drizzle of honey if needed.
- Chicken Nuggets: While not the healthiest option, chicken nuggets are high in protein and can be a good compromise for picky eaters. You can even make your own at home if you have the time.
- DIY Homemade Burgers: Let kids build their own burgers with different fillings, such as beef patties, cheese, and vegetables.
- Pasta with Bone Broth: Cook pasta in bone broth, which contains around 10g of protein per cup. The protein from the bone broth will be absorbed into the pasta, making it a great option for kids who prefer plain pasta.
- Smoothies: Blend milk, yogurt, and fruit for a delicious and nutritious smoothie. You can also add nut butter for an extra protein boost. For a dairy-free version, use plant-based milk, such as soy or almond milk.
- Bento Box Lunch: Pack a fun and interactive bento box with hummus, hard-boiled egg, nuts, and lunch meat or cheese sticks.
- Pizzadillas: A creative combination of pizza and quesadilla, this dish is sure to please picky eaters.
- Chicken Satay Skewers: Skewered food can be appealing to picky eaters, and chicken satay provides a double dose of protein from the chicken and peanut sauce.
- Chile Con Carne: A mild and tasty option that packs in 18 grams of protein per serving, along with veggies.
- Orange Chicken: A sweet and savory high-protein meal that is sure to be a hit with picky eaters.
- Fish Sticks: These crunchy fish sticks from Super Healthy Kids have a secret ingredient—flax seeds. They are high in protein and have a mild, soft texture that makes them easy to eat.
- Spaghetti and Meatballs: A classic childhood favorite, this dish provides 34 grams of protein per serving.
- Mac and Cheese with Sneaky Veggies: Try this recipe from A Sweet Pea Chef, which includes butternut squash, Greek yogurt, and parmesan cheese for extra protein.
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How much protein do children need?
Protein is an essential nutrient for children's bodies to grow and develop. The amount of protein a child needs depends on their age, gender, weight, and physical activity levels.
According to the Dietary Reference Intakes, children aged 4-13 years should consume 0.95 grams of protein per kilogram of body weight per day, while those aged 14-18 years should consume 0.85 grams per kilogram per day. For younger children, the recommended daily intake is more specific: 19 grams for 4-9-year-olds and 34 grams for 9-13-year-olds. Adolescents' protein needs vary by sex: boys aged 14-18 need 52 grams, while girls of the same age group require 46 grams.
These recommendations are based on the classic nitrogen balance technique, which has been criticized for potentially underestimating protein needs. Recent studies suggest that protein requirements may be up to 60% higher than current recommendations, especially for children who are physically active. More physical activity likely increases the need for dietary protein to support muscle growth and maintenance.
In general, children in Western countries already consume two to three times their protein needs daily, so it is uncommon for them to require extra protein supplementation. However, there may be certain circumstances where additional protein is advised, and in some medical situations, a child's protein intake may need to be limited. It is always best to consult a pediatrician or dietitian to discuss a child's specific needs and determine if their diet provides sufficient protein.
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Healthy, high-protein snacks
Protein is essential for a child's growing body, and parents should opt for high-quality, healthy sources of protein to help their children be healthy and strong. While meat, seafood, eggs, and dairy tend to be the highest in protein, there are also plant-based sources such as nuts, beans, and legumes that contain sufficient amounts of protein. Here are some ideas for healthy, high-protein snacks for children:
Mozzarella String Cheese
Mozzarella string cheese is a fun snack that packs nearly 7 grams of protein and provides a good amount of calcium, which is great for bone health. It is also a low-sugar snack that kids will enjoy.
Peanut Butter on Whole-Grain Bread
Peanut butter has nearly 8 grams of protein per 2-tablespoon serving. Spread it on whole-grain bread and add some low-sugar jam if your child prefers. You can also serve it with a cup of milk or a milk alternative for a powerful trio of protein, whole grains, and calcium. Other nut butters such as almond butter are also great options.
Hard-boiled Eggs
Eggs are undeniably healthy and contain almost every nutrient your body needs, including high levels of B vitamins and trace minerals. They are also versatile and can be prepared in various ways, such as scrambled eggs, omelets, and quiches. Hard-boiled eggs, in particular, make a great portable snack.
Tuna Salad
Tuna is loaded with protein and is a very healthy and convenient snack option. A basic tuna salad with whole-grain crackers is a simple and filling snack for kids. You can also add hard-boiled eggs, pickle relish, peas, or other ingredients your child enjoys.
Jerky
Jerky is a versatile, portable, and flavorful snack option for children. It is made by trimming meat of fat, cutting it into strips, and drying it. Be sure to tear it into bite-sized pieces or shred it for younger children. Turkey jerky is a great option, and you can also pair it with cheese for a satisfying snack.
Hummus with Vegetables
Hummus, made from chickpeas, is a high-protein snack that also promotes a healthy gut. It can be enjoyed with carrots, cucumber, or mini bell peppers.
Greek Yogurt
Greek yogurt is a healthy and high-protein snack, with 16 grams of protein per 156-gram serving. It is also a good source of calcium. You can make it even more filling by creating a parfait with layers of yogurt, granola, and mixed berries.
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The importance of a well-rounded diet
Protein is an essential nutrient for children, critical for their growth and development. It is important to note that not all sources of protein are equal, and choosing healthy, high-quality sources of protein is vital. A well-rounded diet that includes a variety of protein sources ensures that children get all the essential amino acids they need. Amino acids are the building blocks of proteins, and they compose almost every cell in the body.
Children typically require about 3-5 ounces of protein (20-35 grams) per day, depending on their age, weight, and gender. For instance, adolescent males who have gone through masculinizing puberty may require slightly more protein due to increased muscle mass and weight. However, it is important to consult a pediatrician or dietitian to discuss a child's specific needs.
A balanced diet that includes foods from the five food groups is usually sufficient to meet a child's protein requirements. In fact, most children already consume two to three times the amount of protein they need. Protein-rich foods include meat, poultry, fish, eggs, legumes, tofu, nuts, seeds, and dairy products. Additionally, children may also get a significant amount of protein from cereals and cereal-based foods.
For picky eaters, it can be challenging to ensure they get enough protein. These children often prefer carbohydrate-rich foods and may refuse protein-rich options. In such cases, it is helpful to offer a variety of healthy, protein-rich foods and involve them in meal choices. For example, DIY homemade burgers with a variety of fillings allow children to make their own choices while still getting the protein they need. It is also important to note that plant-based diets can provide plenty of quality protein, and parents should not be concerned about marketing claims for protein powders, as these are often unnecessary and may contain added ingredients that are not beneficial for children.
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High-quality protein sources
Protein is an essential nutrient for children, as it provides their bodies with energy and supports their growth and development. The amount of protein children need depends on their age, weight, and gender. While most children in the US meet their daily recommended protein intake, picky eaters might need some extra encouragement to consume high-quality protein sources.
For children who are not fond of meat, fish, or poultry, there are several plant-based protein sources. Legumes, such as beans, chickpeas, lentils, and green peas, are excellent sources of protein. Hummus, made from chickpeas, can be offered as a dip for vegetables. Tofu is another plant-based protein option. Nuts and seeds, including peanuts, almonds, pistachios, and walnuts, chia seeds and sesame seeds, provide protein and can be eaten as a snack or added to meals. Nut butters, such as peanut butter, are also a good option, but it is important to choose varieties without added sugar.
Dairy products like milk, yoghurt, and cheese are additional sources of high-quality protein. A cup of milk provides 8 grams of protein, and yoghurt can be paired with low-sugar, wholegrain cereal to create a protein-rich breakfast or snack.
While protein powders and supplements are available, these are generally unnecessary for children who consume a reasonably balanced diet. A well-balanced diet that includes a variety of whole foods from the different food groups will typically provide children with all the protein and essential amino acids they need.
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Frequently asked questions
The amount of protein a child needs depends on their age, weight and gender. Children usually need about 3-5 ounces of protein (20-35 grams) in a day. For reference, a palm-sized portion of meat is 3 ounces or about 20 grams of protein.
Meat, poultry, fish, eggs, legumes, tofu, nuts and seeds, and dairy products such as milk, yoghurt and cheese are all high in protein.
Many picky eaters prefer carbohydrate-based foods such as bread, pasta, crackers and fruit. Try to incorporate high-protein foods into their favourite meals, for example, by making DIY homemade burgers and letting them pick the fillings, or offering chicken nuggets.
Protein powder is not necessary for most children and can contain added ingredients such as sugar or artificial sweeteners. It is healthier to ensure your child has a well-balanced diet that includes foods from the five food groups.
