Protein-Rich Foods for Kids

Ensuring that your children eat a balanced diet is an important part of their growth and development. One essential dietary component is protein, and you might be wondering if your child is getting enough.

First, know that protein deficiency is extremely rare in the U.S. The majority of parents have no need to be concerned about their children meeting the daily recommended intake of protein. A 2018 analysis of Americans' protein intake found that all age groups met or exceeded their Estimated Daily Requirements (EAR).

This is good news, considering all the important roles protein plays in the body. Including a variety of high-quality protein sources in your child's diet (especially if you have a picky eater) will help ensure that their body has what it needs for energy, growth, and a strong immune system.

The Power of Protein

Protein is an essential part of the diet due to its critical functions in the body, Most people are aware that muscles are made up of protein. A lesser-known fact is that the building blocks of protein, known as amino acids, compose virtually every cell in the body.

Proteins are also used in the transport of other molecules throughout the body. Specialized proteins act as antibodies that fight disease, and they serve as messengers in many different biological functions.

Kids' Protein Needs

Protein requirements depend on a child's age and weight. The U.S. Department of Agriculture and Health and Human Services published updated Dietary Guidelines for Americans in 2020, in which they recommended the following daily protein intakes for children.

Until kids reach 14 years old, protein recommendations are the same for both boys and girls. In the later teen years, boys should be eating more protein because they are gaining more muscle mass and tend to weigh more than girls.

Protein-Rich Foods

The amino acids that make up proteins can be divided into two categories:

• Essential amino acids are not made by the body and must be provided by the diet
• Non-essential amino acids can be made in the body

While animal proteins provide many of the essential amino acids needed for growth and development, a balanced plant-based diet can also provide plenty of quality protein. Children who are vegetarians or vegans have many protein sources to choose from, including grains, fortified plant-based milks, tofu, beans, and peas.

One ounce of a protein-rich food generally provides about 7 grams of protein. An ounce is equal to:

• A 1-inch cube of cheese
• 1 ounce of meat, poultry, or fish
• 1 large egg
• 1/4 cup tofu
• 1/2 cup cooked beans or lentils

The chart below shows how much protein a serving of each food provides and how it compares to your child's daily protein requirement.

As you can see, one peanut butter and jelly sandwich can provide 13 grams of protein, which is over half of the protein a 4- to 8-year-old child needs for the day.

Protein in a Balanced Diet

Keep in mind that only 10% to 30% of children's calories need to come from protein, with the rest provided by carbohydrates and fats. A healthy diet for your kids should also include foods high in calcium and iron, which are important for muscle and bone growth.

As you look for protein-rich foods, choose options that are low in saturated fat, trans fat, cholesterol, salt, and added sugars. The American Heart Association recommends keeping total fat intake between 25% and 35% of calories for children age 4 to 18. It's best for this fat to come from fish, nuts, and vegetable oils.

The American Association of Pediatrics reminds parents to avoid overfeeding kids. Let them decide how much they want to eat without being forced to finish their meals. Kids are actually pretty good at self-regulating and may eat less at some meals and more at others. Until puberty, they need far fewer calories than adults.

With the wide variety of foods that are good sources of protein, this nutrient is not usually a concern in a balanced diet.