Protein rich food is very important for your child’s growth and development. As parents, we often worry about whether or not our children are getting enough protein and other nutrients. The good news is that most kids enjoy a wide range of tasty protein-rich foods. Adding these foods to your child’s meals can be easy and stress-free. They range from cheese and eggs to plant-based options like beans and tofu.
Eggs, dairy, fish, lean meats like chicken, tofu, beans, nuts, quinoa, edamame, and different seeds are some of the best protein choices for kids. On top of providing important protein, these foods also have other nutrients that are good for your child’s health and growth. Let’s take a closer look at these choices so that you can make smart decisions about what to feed your child.
Protein Sources Your Child Could Eat
1. Eggs
Eggs have a lot of health benefits and are one of the best ways for kids to get protein. One egg has about 6 grams of high-quality protein, as well as important nutrients like vitamin D, B vitamins, and choline, which helps the brain grow.
One of the best things about eggs is how versatile they are. For picky eaters, they can be cooked for breakfast, hard-boiled for snacks, or used in baked goods. A lot of kids like eggs when they’re cooked in fun ways, like in French toast or egg muffins with veggies. Even if your child doesn’t like the yolk, the egg white itself is a great source of protein. For the best nutrients, try to feed your child eggs two to three times a week.
2. Dairy Products
Most kids will happily eat dairy foods, which are a great way to get protein. Milk, cheese, and yogurt such as Amara Yogurt Melts all have protein, calcium, and vitamin D, all of which are important for building strong bones. About 8 grams of protein are in a cup of milk, and up to 15 grams can be found in a small jar of Greek yogurt.
Each cheese stick has about 5 to 7 grams of protein, making it a quick and easy lunch. If your kids like yogurt, try giving them Greek yogurt with fruit or honey to make it taste better. It has almost twice as much protein as regular yogurt. Even ice cream has protein in it, but you shouldn’t eat it every day as your main source of protein. Kids who can’t handle lactose can still get the protein benefits from lactose-free milk and dairy products.
3. Chicken
Chicken is a great source of energy and one of the safest meats for kids. A 3-ounce amount of chicken breast has about 26 grams of protein, so it’s a good way to help your child meet his or her protein needs. In addition to protein, chicken has minerals and B vitamins like zinc and iron that help the body grow and keep the defense system strong. Most kids like chicken when it’s made in ways they’re used to, like chicken nuggets, grilled chicken bits, or tacos with shredded chicken.
If you can, try to avoid fried foods and instead choose baked or grilled ones. Chicken is a simple ingredient that goes well with pasta, soups, and lunch box wraps. If you’re cooking chicken for the whole family, just cut your child’s amount into smaller pieces that are easier for them to chew and look more appealing.
4. Fish
Fish is a great source of protein and omega-3 fatty acids, which are important for brain health and growth. Cod, tilapia, or salmon are mild fish that can give you 20 to 25 grams of protein in a 3-ounce dose. A lot of parents worry that their kids won’t like fish, but many kids do if they are introduced to it early on and it’s cooked simply.
You could make fish tacos, fish sticks with little or no breading, or salmon burgers, which hide the fishy taste that some kids don’t like. Adding canned tuna or salmon to pasta or sandwiches is easy when you mix it with a little mayonnaise. When giving fish to kids, make sure to look it over carefully for bones and pick low-mercury fish like salmon, trout, and light tuna instead of bigger fish like swordfish or king mackerel.
5. Legumes and Beans
Beans and other legumes are cheap, flexible plant-based sources of protein that go well with a lot of different meals. About 7 to 10 grams of protein, fiber, and important minerals can be found in half a cup of beans. There are many ways to cook with black beans, chickpeas, lentils, and kidney beans. If your kids don’t like beans, you can blend them into soups, make your hummus to dip veggies in, or add them to tacos and quesadillas.
Bean-based pasta is another smart way for kids who love pasta to get more protein. You can add lentils to soups and stews without changing the taste too much because they cook quickly. Because beans have both protein and fiber, they help kids feel full longer. This is especially helpful for busy kids who need to keep their energy up all day.
6. Tofu
Tofu is a great plant-based source of energy, especially for families who are vegetarian or vegan. There are about 10 grams of protein, calcium, and iron in a half-cup amount. Tofu has a mild flavor that lets it absorb the flavor of whatever it’s cooked with. This makes it a good choice for meals for kids. You can cube firm tofu and stir-fry it with veggies. Silken tofu, on the other hand, blends easily into smoothies without changing the taste much.
Some kids like to eat crispy baked tofu cubes as finger foods, especially if they’re marinated in tastes they already know, like mild teriyaki sauce. If you have picky eaters, try breaking firm tofu into spaghetti sauce or tacos so that it tastes like ground meat. Tofu is made from soybeans, so if your child might be allergic to soy, you should know about it before adding it to their diet.
7. Nuts and Nut Butters
Nuts and nut butters are easy to eat for snacks and quick meals, and they have a lot of energy. About 8 grams of protein are in two tablespoons of peanut butter, and about 6 grams are in a small handful of nuts. Nuts contain healthy fats and vitamin E, which is good for your skin and nervous system. For a healthy snack that most kids like, spread nut butter on whole grain toast or apple pieces.
Smooth nut butters are better for little kids than whole nuts, which can be dangerous if they choke. If your child goes to a school that doesn’t allow nuts, sunflower seed butter is a good option that has about the same amount of protein. Before giving nuts to a child, you should always make sure they aren’t allergic to them, and keep in mind that allergies can form even after they’ve eaten nuts before.
8. Quinoa
Quinoa is one of the best grains for getting protein because it has all nine necessary amino acids that our bodies can’t make on their own. Quinoa has about 4 grams of protein per half-cup of cooked grains. It also has fiber and minerals like iron and magnesium. Because it has a mild, slightly nutty taste, quinoa can be used instead of rice in many dishes that kids already like.
You can mix it into soups, use it as a base for burrito bowls, or even make breakfast oats with milk and fruit. Start with small amounts mixed with things your child already likes if they might be sensitive to texture. Quinoa is easy for busy families to make because it cooks quickly (about 15 minutes) and can be made ahead of time and kept in the fridge for several days. Even though it doesn’t have as much protein as meat or cheese, it’s still a good source of protein, especially for vegetarians.
9. Edamame
Young soybeans, or edamame, are a fun and healthy snack that a lot of kids like. About 8 grams of protein, fiber, and calcium can be found in a half-cup of edamame. A lot of kids like these bright green beans, which taste slightly sweet and are best when lightly salted. Kids may enjoy eating beans because they are engaging when they pop out of their pods, but you can also buy them already shelled if that’s easier. As a snack, edamame can be served, or they can be added to stir-fries or pasta soups.
You can buy them frozen and quickly cook them by cooking them for three to five minutes. When giving your child edamame, just like with tofu, be aware of any possible soy allergens. If your kids aren’t ready for whole edamame beans yet, try edamame hummus instead. These beans are still good for you.
10. Seeds
Even though seeds are small, they have a lot of good nutrients, like vitamins, protein, and healthy fats. About 5 grams of protein are in a quarter cup of pumpkin seeds, and about 7 grams are in the same amount of sunflower seeds. When added to food, chia and hemp seeds also add a lot of energy. For kids, seeds don’t have to be eaten plain; they can be added to food in different ways.
You can sprinkle pumpkin or sunflower seeds on yogurt or soups, mix chia seeds into smoothies or oatmeal, or bake with ground flaxseeds. When you put sunflower seed butter on a hamburger or put it on fruit, it works just like nut butter. When giving young children whole seeds, be careful that they don’t choke on them. Ground seeds or seed butters are safer for kids. For lunch boxes, seed-based foods are useful because some schools that don’t allow nuts do allow seeds.
Why Is Protein Important for Kids?
Protein is an important ingredient for kids because it helps them grow and develop in many important ways. Protein is very important because it helps new tissues grow, which is why kids can get taller and stronger. When a person is growing quickly, their body needs a lot of protein because it is making new cells so quickly.
Protein is important for more than just growth. It also helps the immune system work, which is important for kids because they are constantly exposed to germs. It’s also very important for brain growth and function, helping with learning and thinking. Protein intake changes everything, including energy levels, because it helps keep blood sugar stable and gives you energy that lasts longer than simple carbs.
For kids in school, the daily recommended amount of protein is about 0.5 grams per pound of body weight. This means that a 50-pound kid needs about 25 grams of protein every day. Most kids in developed countries get enough protein, but kids who are picky eaters or have to follow special diets may need to plan their meals more carefully to make sure they get enough. Instead of relying on supplements, the healthiest way to meet these important nutritional needs is to eat a range of natural protein sources throughout the day.
Conclusion
It doesn’t have to be hard or confusing to make sure your child gets enough protein. You can easily meet your child’s nutritional needs by giving them a range of the protein-rich foods we’ve talked about, such as plant-based foods like beans, tofu, nuts, quinoa, edamame, and seeds, as well as animal-based foods like eggs, dairy, chicken, and fish. Keep in mind that different people have different protein needs based on their age, weight, and level of activity.
However, most kids need between 20 and 30 grams of protein every day, which they can get from eating normal meals and snacks. One important thing is to give your child a wide range of proteins and foods with different tastes and textures. Making protein-rich foods a regular part of family meals will help your child grow up healthy, have a strong immune system, and develop their brain in the best way possible. Are you ready to learn more about how to help your child’s health and growth? Read our other parenting blogs on Momvila to learn how to feed your child a balanced diet, deal with picky eaters, and make good eating habits that will last for years.
