Top Ways to Ensure Your Kids are Getting Enough Protein

Children need protein in order to boost energy, help them heal injuries, build muscle, and help them grow, but getting a picky eater to get all the protein they need can be a challenge. Fortunately, there are some simple and fun ways to sneak in the recommended amounts each day.

How Much Protein Do Kids Need?

Many parents are very concerned about making sure their children have a balanced diet that includes plenty of protein. While this is important, you may be surprised at how little it takes to ensure they have the recommended amount of protein each day. Young children only need 10 to 20% of their calories to come from protein. That’s not a lot, which means it is easy to find creative ways to ensure they meet these requirements.

Check your food labels when planning meals. Look for items that contain at least six to ten grams of protein. Once you start doing your research, you will discover that there are many kid-friendly foods that fit the bill. For example, one cup of milk has eight grams of protein. A small three-ounce piece of meat contains a whopping 21 grams, and only one cup of dry beans gives you 16 grams. Even Greek Yogurt, that can be used to make fun and tasty desserts, has 15 to 20 grams.

Tips for Getting Your Kids’ Protein Intake Up

1. Skip the syrup on the childrens’ pancakes and waffles, and use a thin layer of peanut butter instead. A sprinkle of flaxseed boosts the protein even more. Pancakes and waffles in fun shapes will make them extra appealing as well. They will have no idea they are eating healthy food.

2. Be creative when it comes to food presentation. Think about entertaining ways to arrange the food on the plate. Turning dinner into an image of an animal is always fun, and you can invest in dinnerware that features your child’s favorite character, superhero, or color to add to the excitement. Try cutting an egg sandwich into child-friendly shapes with a cookie cutter, or let them help make their own imaginative food designs.

3. Give your children something to dip their food in. Kids love dips. Use catsup, ranch dressing, barbecue sauce, or honey mustard. Think along the lines of chicken nuggets with barbecue sauce or apples with a dish of peanut butter. Chances are they will discover their own favorite dip and use it with everything. Even a grilled cheese can be dipped. Add a slice of ham to that sandwich and you are slipping in another dose of protein to the mix.

4. Smoothies are a popular and fun treat that can be used as a dessert or breakfast treat easily. Smoothies can include protein-rich yogurts along with a healthy serving of fruits for a sweet delight. Incorporate an organic protein powder into the smoothie to ensure your child is meeting their daily needs. Turn these healthy smoothies into a part of their daily breakfast, or use them as a wonderful after school snack.

If you find that your children are not getting the recommended amount of protein they need each day, consider using a few of these tips to boost their daily intake. They just might find a new protein-rich favorite food they love, and you will be able to rest assured they are getting the balanced diet they require.