Protein is an essential part of every child’s diet. Consuming enough amounts of protein supports growth and development, builds and repairs muscles and tissues, bolsters the immune system, and provides lasting energy.
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This article will discuss the role of protein in a child’s health, recommended protein intake for kids, and easy ways to incorporate more protein-rich foods into your child’s meals and snacks.
Understanding protein and its role in children’s diets
Protein is a macronutrient that is made up of chains of amino acids. Unlike fat and carbohydrates, which are used for energy, protein provides the building blocks for various structures and functions in the body. Children need adequate protein for the following reasons.
- Growth and development – Protein supports growing muscles and bones, especially during growth spurts. Children build muscle mass and bone density rapidly in their early years.
- Tissue repair – Protein is essential for repairing tissues in the body as children are active and experience minor injuries often. Consuming protein helps wounds heal faster.
- Immune function – Many proteins help build antibodies that strengthen the immune system and fight infections. Protein deficiency can weaken immunity in children.
- Appetite control – Protein increases satiety, which prevents overeating between meals. This promotes healthy weight maintenance.
- Concentration – Adequate protein prevents fluctuations in blood sugar levels, which helps children stay focused.
In short, protein provides the structural components of the body and regulates various bodily processes that are vital for a child’s health and development.
How much protein do children need?
The amount of protein a child needs varies by age. According to the Dietary Guidelines for Americans 2020-2025, the recommended daily intake of protein for kids is.
- 1 to 3 years – 13 grams
- 4 to 8 years – 19 grams
- 9 to 13 years – 34 grams
- 14 to 18 years (boys) – 52 grams
- 14 to 18 years (girls) – 46 grams
These recommendations are based on a child’s weight and account for rapid growth at different ages. Note that active children and teens may need more protein than their less active peers. Illnesses also temporarily increase protein requirements.
Focus on including a protein source in every meal and snack throughout the day. Mix up animal-based proteins like meat, eggs, and dairy with plant-based options like beans, lentils, nuts, and soy.
Here are two simple, kid-approved recipes to help you incorporate protein into your child’s diet.
Tips for incorporating more protein into your child’s diet
Here are some simple ways to increase the amount of protein your child gets on a daily basis.
- Offer nuts, seeds, beans, or hummus as a protein-rich snack. Pair with cut-up fruits and veggies.
- Top salads with grilled chicken breast, hard-boiled eggs, or chickpeas for an extra protein punch.
- Make sandwiches or wraps with deli meats, canned tuna or salmon, sliced hard-boiled eggs, or nut butter.
- Add beans, chickpeas, or lentils to soups, salads, pasta, rice dishes, or tacos for plant-based protein.
- Choose Greek yogurt, which contains 2-3 times more protein than regular yogurt for breakfasts and snacks.
- Include nut butter with apple slices, crackers, or whole-grain toast for snack time.
- Make overnight oats with milk and Greek yogurt, topping with nuts and fresh or dried fruit.
With a little creativity, you can easily incorporate more high-quality, protein-rich foods into your child’s meals and snacks. Consistently meeting their protein needs will support healthy growth and development.
High-protein recipe ideas for your kids
Chicken and veggie stir-fry recipe
This quick chicken stir-fry packs over 30g of protein from the chicken breast. Paired with a rainbow of veggies, this makes a balanced, nutritious meal for kids and adults alike.
Ingredients:
- 2 boneless, skinless chicken breasts, cubed
- 2 Tbsp vegetable oil
- 1 cup broccoli florets
- 1 cup sliced carrots
- 1 cup sliced bell peppers
- 2 Tbsp low-sodium soy sauce or tamari
- 1 Tbsp honey
- 1 Tbsp cornstarch
- 1 Tbsp water
- 3 cups cooked brown rice
Instructions:
- In a large skillet or wok, heat 1 Tbsp oil over medium-high heat. Add chicken and cook for 5-7 minutes until browned and cooked through. Remove chicken from pan and set aside.
- Add remaining 1 Tbsp oil to pan. Add broccoli, carrots, and bell peppers. Cook for 3-5 minutes until crisp-tender.
- In a small bowl, combine soy sauce, honey, cornstarch, and water. Pour mixture into the pan with vegetables. Bring to a boil and cook for 2 minutes until thickened.
- Return cooked chicken to the pan and toss everything to coat in sauce. Remove from heat.
- Serve chicken and veggie stir-fry over brown rice. Sprinkle with sesame seeds if desired.
With its lean protein, antioxidant-rich vegetables, and whole grain carbohydrates, this stir-fry makes for a balanced meal for kids while packing in over 30g of muscle-building protein.
Easy lentil soup recipe
Warm and comforting, this simple lentil soup provides about 15g of plant-based protein per serving. Lentils also supply key nutrients like fiber, folate, iron, and potassium.
Ingredients:
- 1 Tbsp olive oil
- 1 small onion, diced
- 2 carrots, peeled and sliced
- 2 stalks celery, diced
- 1 cup dried lentils, rinsed
- 6 cups vegetable broth
- 2 bay leaves
- 1 tsp dried thyme
- 1⁄4 tsp black pepper
- 1 cup tomato sauce
Instructions:
- In a large pot, heat olive oil over medium heat. Add onions, carrots, and celery. Cook for 5 minutes until softened.
- Add lentils, vegetable broth, bay leaves, thyme, and black pepper. Bring to a boil.
- Reduce heat to low, cover pot, and simmer for 25-30 minutes until lentils are tender.
- Remove bay leaves. Stir in tomato sauce and season with more salt and pepper to taste.
- Serve warm with a side of whole-grain bread or crackers. Sprinkle with Parmesan cheese if desired.
With protein from lentils and fiber from veggies and whole grains, this soup makes for a nutritious, plant-based meal. Freeze leftovers for quick reheating later in the week.
Protein-packed smoothie recipe
Whip up this nutritious breakfast smoothie containing protein, fiber, vitamins, and minerals to power your child’s day. It provides around 15g of protein.
Ingredients:
- 1 cup Greek yogurt
- 1 cup frozen mixed berries
- 1 banana
- 2 Tbsp peanut butter
- 1 cup unsweetened almond milk
- 1 Tbsp honey (optional)
Instructions:
- Add all ingredients to a blender. Blend until smooth and creamy.
- Pour into glasses and serve immediately.
You can swap different types of milk, fruit, nut butter, or children’s protein powder to change up the flavors and textures. Make a batch the night before and store it in the fridge for an easy on-the-go breakfast.
Final thoughts
Make sure your child gets enough amounts of protein for their age by including protein sources at meals and snacks. Follow the recommended daily intake as a guide, selecting both animal and plant-based proteins.
Recipes like chicken stir-fry, lentil soup, and protein smoothies make it easy to add more protein to your child’s diet. Even better, small tweaks like topping foods with nuts, seeds, eggs, dairy, beans, and nut butter can increase your child’s protein intake. Aim for a balanced diet full of wholesome protein foods to set your child up for good health now and into the future.