Protein-Packed Foods for Kids
If your kid’s doctor has said that he gains weight, or if he has some underlying medical issue, he may require more protein in his daily diet. In accordance with the United States Department of Agriculture Dietary Reference Intake charts, four-to-eight year old needs only 19 grams of protein in daily basis- the amount in only two ounces of chicken slices. On the other hand, nine-to-thirteen olds require 34 grams per day. Most children should have no issue achieving these extents with balanced diet. Kids with high-protein diet should better follow GP’s recommendation in terms of the amount of protein to include in the daily diet and can choose from a wide array of whole foods.
Poultry, Meats, and Fish
All poultry, meat, and fish provide nearly 10 gram of protein per one ounce. Your kid may not be so keen on digging into one fillet of beef or one tranche of salmon. You had better opt for children-friendly version of such foods. You can offer beef jerky, chicken, or tuna salad or, if your kid likes, whole-grain breaded all-meatnuggets, especially chicken nugget.
Eggs and Dairy
Eggs offer six grams of complete protein which kids commonly enjoy. You can try scrambled eggs which are mixed with cheese that will up the protein content. As an alternative you can use these to create sweet custard with some sugar and milk. Milk offers around eight grams each cup. Yogurt and cheese are the other kid-preferred protein foods. in case your kid is not a fan of these foods, you can always mix them into meals that they do like. Add dry or liquid milk to hot cereal as well as soups. In addition, you can mix cheese into potatoes and casseroles, whip some yogurt with some fruit into smoothie.
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Seeds, nuts, and beans
With approximately 7 grams of proteins each two tablespoons, almond or peanut butter offers a protein powerhouse. Pack traditional peanut butter-filled sandwich or you can create one dip for fruit by using yogurt, nut butter, and maple syrup. Motivate your kid to consume whole seeds and nuts by mixing them with dried fruit and dark chocolate chips. Toss some nuts right on top of your kid’s cereal, add them to batter or just puree them into his smoothies. Make some dips with pinto or black beans as well as cheese. If he likes, you can add mashed beans to traditional cheese quesadilla. Kids also may like hummus with baked chips or sliced carrots. Buy some edamame pods and have the kid suck out the beans as his quick snack.
You can add protein-loaded items to meals that your kid like a lot to encourage him or her to indulge. For instance, mix dry milkpowder into cheese and macaroni or blend tofu into fruit smoothie. If your kid is so resistant to any form of whole foods, you should ask your GP about the use of supplemental proteins such as commercial ready-to-grab protein shakes and protein powder.