How to Feed Your Child Enough Protein

Many parents worry about their children not getting enough protein. Most children in the U.S., however, are well nourished when it comes to protein. Here's how to make sure your child gets the right amount.

Instructions

Difficulty: Easy

Things You’ll Need:

• Dried Beans
• Fish
• Lean Meats
• Milk
• Peanut Butter
• Tofu
• Turkeys

1. Start with milk. Cow's milk provides 8 grams of protein per cup. Soy milk usually has about 6 grams per cup, but varies so check the label.
2. Dice low-fat cheese in cubes and pack it along with whole grain crackers in your kids' lunches. One ounce of cheese has 7 grams of protein.
3. Stuff whole wheat pita bread with turkey, lettuce and low-fat mayo. The turkey has 4.5 grams of protein per ounce, and half a pita provides another 3 grams.
4. Try tofu. Young children love it mashed, older kids like soft tofu blended with a banana into a smoothie. Tofu offers about 8 grams of protein per half-cup.
5. Crunch your protein by filling celery with chunky peanut butter. Two tablespoons of peanut butter gives kids 8 grams.
6. Slurp up spaghetti. One cup of cooked pasta offers 5 grams of protein and is a sure kid-pleaser.
7. Sneak beans into your child's diet. With 7 grams per half-cup, pintos, kidneys and garbanzos are worth hiding in soups and casseroles.
8. Roll fish in cornflake crumbs and bake for homemade fish sticks. Fish provides 6 to 8 grams of protein per ounce.

Tips & Warnings

• The Recommended Dietary Allowances (RDA) for protein, in grams, are: infants 0 to 6 months, 13gm; infants 6 to 12 months, 14gm; children 1 to 3 years, 16gm; children 4 to 6 years, 24gm; children 7 to 10 years, 28gm.
• In general, grains have about 3 grams of protein per serving, vegetables have 2 grams per serving, meats and other protein foods offer 7 grams per serving, and dairy products have 8 grams. Fruits contain virtually no protein.
• High-protein diets (such as Atkins or The Zone) are not for kids.