The Importance of Protein
Protein is essential for a child’s growth. It also helps give them energy by repairing and building tissue. When paired with healthy carbs, fat, and fiber, protein also helps stabilize blood sugar levels to keep your kid from “crashing.”
Key functions of protein:
Builds bones, muscle, and skin
Repairs damaged tissue
Transports oxygen and nutrients to give the body energy
Helps store iron
Makes antibodies to help fight infection
Regulates certain hormones
Recommended Protein by Age
1-3 years : 13 g/day
4-8 years : 19 g/day
9-13 years : 34 g/day
14-18 years (boys): 52 g/day
14-18 years (girls): 46 g/day
Personally, I try to aim for more as I believe high protein diets are beneficial in many ways - especially as we get older.
Often times when we think of protein we think meat. It’s very common for toddlers to go through a meat refusal stage, which can make parents anxious about their protein intake. If this is you...take a breath, because your child is most likely meeting the above recommendations much quicker and easier than you realize - even without meat.
Let’s take a look just how easy it can be!
High Protein Foods for Toddlers
1 egg (6 g)
8 oz milk (8 g)
2 TBSP peanut butter (7g)
1/2 c yogurt (8 g)
1/2 c cottage cheese (12 g)
1 cheese stick (6 g)
1 slice cheddar cheese (6 g)
1 slice whole wheat bread (4g)
1/2 c whole wheat pasta (4)
1/2 c beans (7 g)
1/2 c mac & cheese (6 g)
While protein + fats should be offered at every meal to maintain healthy blood sugar levels, if your toddler has 1 egg and 8 oz of milk for breakfast they’ve already surpassed the minimum recommendation for the day!
Comments