High Protein Foods for Kids

Protein is one of the most important nutrients for growing children. It helps their body grow and their bones become strong. It helps vital processes in their cells, including cell division. However, some kids are extremely picky and will only eat certain foods. Giving them tasty, healthy high protein foods is important.

Grilled Cheese Sandwich

A grilled cheese sandwich is an easy and high protein meal to make for kids. To grill your sandwich, you have to butter one side of two slices of bread and then fry the bread on the butter side. Put your cheese between the slices of bread. Use wheat bread to increase your protein and grain intake. To add extra protein to the sandwich, you can use turkey, chicken, or even tofu. Tofu is the healthiest choice for extra protein in your sandwich as it has little of the fat that turkey, chicken or red meats may have. It is also tasty if cooked right. For flavoring, you can also add a little ketchup and oregano.

Chocolate Soy Milk

Any kind of milk will be high in protein and makes an excellent addition to a kid's diet. However, some kids don't like the taste of milk. Chocolate milk can make a good substitute; most chocolate additives are low in calories and fat and don't compromise the health of the milk. Add a glass of chocolate milk to lunch and breakfast for a double dose of health protein. However, some kids are lactose intolerant. If this is the case, chocolate soy milk makes an excellent alternate source of protein. The taste of soy milk is different than cow's or goat's milk so it can be off-putting to some children. However, the chocolate taste will make it tastier.

Peanut Butter Sandwiches

Peanuts have a high concentration of protein and peanut butter is an excellent source of protein. Many children love peanut butter sandwiches. Peanut butter sandwiches make an excellent source of protein but because of the high concentration of fat and calories in peanut butter, you should use a light coating of peanut butter and make peanut butter sandwiches sparingly. Make sure to use wheat and grain bread to help maximize the health benefits. This will increase the amount of protein in the sandwich and add vital grains to your kid's diet.

Hummus

Hummus is a sandwich spread and dip that is made out of chick peas. Chick peas are very high in protein. Hummus also contains garlic, light amounts of peppers and more. Hummus is also relatively low in fat and is incredibly tasty. It makes an excellent sandwich spread if you are trying to avoid spreads like mayonnaise. It also makes an excellent dip. Use hummus with crackers, corn chips, or pita bread. Like peanut butter, it shouldn't be used every day or in large amounts as it does have a high amount of calories. But for snacking, hummus can't be beat.

Macaroni and Cheese

One kid favorite that some people don't know is high in protein is macaroni and cheese. Cheeses and the macaroni noodles are high in protein. Macaroni and cheese should be consumed sparingly, as cheese can be high in fat. However, if you buy wheat macaroni and light, low fat cheese, macaroni and cheese can be an excellent low fat food for kids. Try to integrate other high protein foods with a macaroni and cheese meal. A cup of chocolate soy milk will help wash down the cheese and some hummus and crackers would make an excellent snack.

References

• Protein Ideas for Picky Kids: Sandra Dodd
• High-Calorie / High-Protein Diet: U of Chicago Kids Hospital
• High Calorie Protein Diet: Lucile Packard Children's Hospital