Many children do not like meat, mine included. But there are a lot of other protein sources that are kid friendly. Providing your child with alternate sources of protein will ensure that they have the protein they need for their growing bodies.
The Recommended Dietary Allowances for protein are based on body weight and age, according to nutritionists at the USDA/ARS Children’s Nutrition Research Center at Baylor College of Medicine in Houston. To figure out the amount of protein your child needs: find your child’s age, in the chart below, then multiply the protein amount by your child’s weight.
| Age | Protein in grams per pound |
|---|---|
| 1-3 years | 0.55 grams per pound |
| 4-6 years | 0.5 grams per pound |
| 7-14 years | 0.45 grams per pound |
| 15-18 years (boys) | 0.4 grams per pound |
| 15-18 years (girls) | 0.36 grams per pound |
The chart below shows the amount of protein contained in common food items.
| Foods | Protein (g) |
|---|---|
| peanuts (2 oz) | 13g |
| baked potato (7 oz) | 8.7g |
| beans – black, red, kidney (3.5oz) | 8-9g |
| rice – brown, long grain (3.5 oz) | 2.6g |
| eggs | 6g |
| milk (1 glass) | 6.3g |
| low-fat yogurt | 6g |
| cheddar cheese (1oz) | 8g |
Most vegetable protein sources are incomplete and need to be combined with other sources to provide all 8 essential amino acids. These food combinations, like the ones listed below, provide a complete protein.
- Legumes + seeds
- Legumes + nuts
- Legumes + dairy
- Grains + legumes
- Grains + dairy
Chances are you are already providing complete proteins if you feed your child items like these:
- granola with yogurt
- peanut butter on whole wheat bread
- rice and beans
- macaroni and cheese
- tortilla with refried beans
- pasta with beans
- hummus in pita bread
- meatless chili and milk
Look for some high protein, meatless (although meat can be added), meal ideas that the whole family can enjoy in the Foods Section of Families.com.