Best Protein Sources for Kids
Georgia Gurzick
| 3 min read
Protein plays a vital role in helping kids grow up strong and healthy.
Because kids are constantly growing, staying active and burning energy, they need steady sources of protein to fuel their bodies and brains. According to the Dietary Guidelines for Americans 2020-2025, protein is essential for a child's development, including building muscle, repairing tissue and supporting a strong immune system.
Two servings of lean protein provide most children with their daily needs, according to the Cleveland Clinic. Protein needs increase with age and growth spurts during puberty. Learn more about the different kinds of protein sources and how to add them to your child’s diet.
Top animal-based protein sources
Animal-based proteins such as chicken, eggs, turkey, fish and dairy are considered “complete proteins” because they contain all nine essential amino acids that children need but can't produce on their own, according to the Cleveland Clinic. A complete protein can also be achieved by combining proteins with other food groups such as beans served with rice.
One of the top proteins for kids is chicken. Chicken is a lean source of high-quality protein packed with the essential complete proteins that children need to build muscle, support brain development and maintain energy.
Another good protein source for kids is eggs. Eggs are easily digestible, and the nutrients are easily absorbed by the body. They are also packed with important vitamins like B12 and choline, which support brain development.
Dairy provides protein along with calcium and vitamin D, which are crucial for building strong bones and teeth, according to the Cleveland Clinic. Dairy is easy to include in snacks that kids enjoy such as cheese sticks, yogurt cups and milk with low-sugar cereal.
Top plant-based protein sources
Plant proteins usually come with added fiber, antioxidants and lower levels of saturated fat, which make them a healthy choice.
Some of the top plant-based protein sources are beans, lentils and nut butters. Beans are high in protein, fiber and iron, which are great for digestion and energy. Lentils are a protein source for kids with great health benefits such as extra fiber, folate and iron. Lentils can support digestion and help build muscle and tissue.
Nut butters are full of healthy fats, protein and vitamin E for brain health and energy.
Tofu is another plant-based protein that is rich in calcium and other bone-strengthening minerals. It’s a complete protein, contributing all nine essential amino acids to a meal. Beyond delivering important nutrients, tofu is a versatile protein. Parents can blend silken tofu in smoothies or use firm tofu in nuggets.
Smart ways to add more protein to your child's plate
Try these simple ways to incorporate protein into your child's meals and snacks:
- Add finely chopped chicken or turkey into pasta sauces, casseroles or mac and cheese.
- Fold scrambled eggs into breakfast burritos or stir them into fried rice.
- Mix cottage cheese and Greek yogurt into sauces and dips such as hummus, pasta sauce and ranch.
- Add Greek yogurt into smoothies.
- Mix nut butter into oatmeal.
- Add hemp seeds into pancake batter.
- Use quinoa instead of rice.
- Add beans to quesadillas.
Related:
- Does Protein Promote Healthy Aging?
- How Do I Get My Kids to Eat Healthier Meals?
- Should You Try Protein Coffee?
Photo credit: Getty Images
