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Protein gets a lot of attention in the nutrition world from shakes, to bars, to high protein snacks. Unfortunately, protein sources tend to be one of the harder nutrients to encourage kids to eat. And believe it or not, kids really don’t need as much protein as you might think. However, getting a picky eater to even take a bite of a healthy protein can pose as a challenge. We’ll talk simple tips to get your little one to try protein-rich foods and high protein options for kids in a minute, but let’s first discuss the basics of protein.
What are high protein options for kids?
Most often we think about protein as an important nutrient for muscles, but it has many more benefits. Protein can help produce hormones, strengthen skin and bones, and also transport key nutrients. Good sources of protein include:
- Beef
- Pork
- Fish
- Dairy products
- Nuts
- Eggs
- Beans
- Tofu
- Seeds
How much protein does my child need?
Parents often assume their child’s protein requirements are fairly high. But you will probably be surprised at how much they really need.
Recommended Daily Amount
The Recommended Daily Amount (RDA) for protein is 0.5 g/lb/day for ages 1-3 and 0.43g/lb/day for ages 4-13. Multiply this amount of protein by your child’s weight to get the average amount of protein that they would need in a day. For example, a 24 lb two-year-old would need about 12 grams of protein per day.
To put this into perspective, divide the recommended daily protein grams between three meals and two snacks a day and that equates to about 2.5 grams of protein per meal or snack (that’s less than a string cheese!). Keep this in mind when you feel worried about your kid‘s protein intake when they only eat a few bites of chicken at supper.
Acceptable Macronutrient Distribution Range
But because we know our kids won’t eat the same amount of protein every day we can use an Acceptable Macronutrient Distribution Range (AMDR) as a guide. For example, children ages 1-3 should have an AMDR of 5-20%, meaning 5-20% of their calories should come in the form of protein. For reference, toddlers (ages 1-3) generally need around 1,200 calories a day, making their protein range around 15-60 grams of protein per day.
Here is an example of how much protein is in a variety of high-quality protein sources:
- 1/2 egg = 4g
- 1 Tablespoon nut butter = 3g
- 1/2 cup milk = 4g
- 1 oz meat = 8g
- 1/4 cup plain Greek yogurt = 5g
- 1/2 cup dry oats = 5g
- 1/2 cup cooked whole grain pasta = 4g
High Protein Snack Options for Kids
Snacks are a great way to bridge the gap between meals. They also prevent kids from becoming overly hungry before meals, causing them to overeat at the meal. Because protein takes longer to digest, it can help kids stay fuller for longer. I always recommend pairing a carbohydrate with a protein at snacks. Carbohydrates prevent blood sugars from dropping and are the main fuel source for young bodies. Here are some healthy sources of carb + high-protein snacks:
- Hummus with pretzels
- Apples with peanut butter
- Greek yogurt with granola
- Hard boiled egg with crackers
- Dried fruit with mixed nuts
- Energy bites – this is my go-to recipe for energy bites. This recipe can be easily modified to your liking. Leftovers store well in the freezer.
- Beef stick with grapes or try these mini chicken and maple sticks paired with fruit
- Skout bars
- String cheese with crackers
- Celery with peanut butter and raisins
- Whole wheat tortilla warmed with apple slices, a tablespoon of peanut butter and mini chocolate chips
- Cottage cheese with diced fruit
- Oatmeal made with milk
- Fruit smoothie using Greek yogurt and/or milk
- Fruit and veggie muffins – this is my one of my favorite muffin recipes created by Super Healthy Kids
- Turkey and cheese rolled up in a whole wheat tortilla
- Frozen fruit popsicles
- Build your own nachos – tortilla chips with cheddar cheese, black beans, salsa and other preferred toppings
- Whole grain bread toasted with peanut butter
- Cup of milk with graham crackers
Is it possible to feed my kids too much protein?
Yes! There are some risks associated with excessive protein intake:
- Weight gain – Added calories from unnecessary protein can lead to unintentional weight gain over time.
- Damage to organs – Excessive protein can actually be harmful to the liver and kidneys and cause an increased risk for dehydration.
- Complications for kids with a weakened immune system – Protein supplements are not regulated by the Food and Drug Administration (FDA) and many products do not list all of their ingredients. Many protein powders and supplements contain substances that can be harmful to your child’s digestive track. Not all protein supplements are bad, but do your research when picking one.
- There are certain circumstances when extra protein is appropriate, such as kids who are underweight, vegan/vegetarian diets, or metabolic conditions. Keep in mind that real foods over protein supplements are always the preferred source if able.
Simple ways to help your picky eater increase their protein
Modify the texture
Some meats can be tough and difficult to chew. This is particularly an issue for toddlers but can also be unappealing to older kids. Toddlers tend to prefer meat that is soft, moist, and easy to chew. Even foods that are dry, such as chicken breast can be difficult for little ones. Try changing the texture of the meat. Ground animal products are an easy way to decrease the difficulty of chewing. Items such as meatloaf, ground chicken nuggets, and shredded fish are all great sources of protein that is easier to manage. Lean meats can be tougher and more dry so aim for 90% lean or less. Consider finger food options if your toddler is struggling to use silverware.
Combine familiar flavors
Some kids need the extra flavor to help encourage intake. For some that means adding dips or sauces. Adding ketchup or ranch can make meat more enticing for kids and it still introduces them to the taste and texture of the meat. Kids tend to love sweet foods. For example, pineapple glaze on chicken or these grape jelly meatballs can help your child become more interested in the food item.
Mix meat into dishes
I’m not an advocate for sneaking undesirable foods into dishes as I believe kids should be aware of what they are eating so they can recognize the taste and texture. You also want your kid to trust that they are not being tricked into eating foods that are less than appealing to them, which may make them more hesitant to try other foods later. I suggest telling your kids what is on their plate at each meal to help familiarize them with new foods. Mixing meat into familiar dishes is one way to help increase protein intake. Easy high protein options for kids include:
- Ground meat or chicken with spaghetti sauce served over noodles
- Tuna with macaroni and cheese
- Shredded chicken in a quesadilla
- Egg salad sandwich
- Scrambled eggs with cheese
- Family favorite casserole with meat
- Taco bake
In Summary
Don’t stress if your child is consuming enough protein each day. Focus on choosing a good source of protein with each meal or snack to ensure they are consuming sufficient protein. Over the course of the week, they are likely to meet their recommended intake.
