Are you confused about which food will provide your kid more protein? I can help you to find the best high-protein food for kids. When it comes to kids, proteins are very important as it helps their body to move and be active. Protein supplies essential amino acids that provide nutrients to the mental and physical health of your child. It is the building block of a child’s muscles, skin, enzymes, and hormones and helps their body to build new cells and bones.
Proteins are made up of 20 amino acids, out of which our body can produce 11 amino acids on its own. The remaining nine amino acids must come from food. Delayed growth rate, lower immunity, poor concentration, decreased muscle development, and slow wound healing are the common symptoms of protein deficiency in kids. If your child is not getting enough protein, it can also lead to serious side effects growing up.
But, do you know how much protein does a toddler needs? Here it is.
It is recommended that proteins should be included in 15 percent of their diet for 6 months to 2-year-old kids.
- 1 month to 1-year-old: 11 g (grams) of protein per day.
- 1 to 3-year-old: 13 g of protein per day.
- 4 to 5-year-old: 19 g of protein per day.
- 4 to 8-year-old: 19 g of protein per day.
- 9 to 13-year-old: 34 g of protein per day.
These are the amount of protein you should be giving your kids. But which foods provide more proteins to your child? Here is the list of some of the best high-protein food for kids and toddlers.
1. Egg
We all know eggs are one of the high protein foods for kids. One egg has around 6 grams of protein. Eggs are packed with protein, vitamin A, vitamin B5, vitamin B12, folate, phosphorus, and selenium. Eating one egg each day will help in healthy bones. It also helps in the health of the retina and vision and excellent source for brain development for kids.
Try a cookie cutter or egg frying pan to cook an omelet in cute shapes, or serving a French toast or an egg pancake are the easy ways to sneak eggs into your kid’s diet.
2. Milk
Milk is one of the best sources of protein for babies. One cup of milk consists of 8 grams of proteins. Milk is a wholesome nutrient package full of protein, calcium, vitamin D, vitamin B12, potassium, and phosphorus. Milk is also a rich source of calcium which helps for stronger bones for growing kids. It also helps in healthy teeth, obesity and also boosts your kid’s immune system.
You can add essence powder into milk or make a healthy colorful smoothie or a tasty milkshake and serve it to your kid.
3. Peanut Butter
Who doesn’t like spread in their bread? Two tablespoons of peanut butter have 7 grams of proteins. Peanut butter also contains magnesium, phosphorus, zinc, and vitamin B6. It helps in better digestion, healthy bones, and developing the immune system.
Almond butter and cashew butter are also high protein food for toddlers. Spread some butter in a toasted bread or serve it with fruit like an apple or raw vegetables like a carrot.
4. Cheese
There are 7 grams of protein in a slice of cheese. Cheese is packed with calcium, protein, and sodium, which helps in bone development and healthy cells. Cheese is also very good for teeth, and it also prevents tooth decay.
You can add a slice of cheese with toasted bread, or you can make a cheese omelet, or you can make a cheese dosa and serve it to your kid.
5. Almond
Almond has 7 grams of protein per ¼ cup. Almonds are higher in fiber, calcium, protein, vitamin E than any other tree nut. It helps in bone health, skin and hair health, and memory of your kids. It also one of the best high protein foods for kids since it boosts energy level and immunity.
You can add almonds into your kid’s diet in many ways. Try soaking almond in milk overnight, peel off, grind it well, add some sweetness, and feed your child. Use almond powder in milk or sprinkle some chopped almonds into pancakes or waffles.
Find out the benefits of applying vitamin E capsule on face overnight
6. Whole Grain
Whole grain is one of the best sources of protein for kids. It contains fiber, vitamins, protein, minerals, antioxidants, and plant components. Eating whole grain will help your kids lower the risk of diabetes, and help in better digestion.
Add peanut butter to whole wheat chapati or switch to whole grain bread instead of regular bread. Try replacing all-purpose flour with whole wheat flour in your food.
7. Meat
Meat is an excellent source of proteins, vitamins, minerals, iron, and zinc. It helps in m muscle development and stabilizes blood glucose levels. Consumption of meat will help you in increasing metabolism, stronger bones, better iron absorption. It also helps in brain function and controls blood sugar levels.
You can sneak meat into your kid’s diet by making delicious meatballs or fun-shaped meat fry, or you can even make a meat soup.
8. Fish
Fish has high-quality protein, iodine, vitamin D, and omega 3 fatty acids. It will help you in lowering the risk of heart attack and strokes. It reduces the risk of immune disease and helps in kids’ vision. It deserves a spot in the best high protein food for toddlers list as it helps prevent asthma in children.
You can add fish to your kid’s diet by making fish kebabs or finger fish instead of regular fish fry and serve them with a dip such as mayonnaise.
9. Lentils
A half-cup of lentils has 8 grams of protein. It consists of iron, protein, magnesium, phosphorus, potassium, which helps heart health, digestion, fighting fatigue, etc. Lentils are very easy to cook and are very budget-friendly.
Make lentil soup or salad, or you can also prepare lentil nuggets and serve them to your kid.
10. Yogurt
Yogurt serves vitamin b, vitamin B12, vitamin D, calcium, protein, and minerals. One container of yogurt contains 5 grams of proteins. Yogurt is consumed at the end of the meal because it helps in better digestion. It also helps in strengthening the immune system, heart health, and bone development.
You can add yogurt to rice or add some flavor to the yogurt and feed it to your kid.
Wrapping up!
Proteins are one of the essential nutrients for kids. You must include high-protein meals for your kids. Many other high-protein foods options are available, but these are the best high protein food for kids and toddlers.
