By Lauren Mahesri, RDN
Getting your kids to eat enough protein can be challenging with busy schedules, picky eating, or sensory issues around meat. If your kids seem tired, always hungry, or even experiencing slowed growth, you might be wondering if they’re getting enough protein.
The good news is there are simple, evidence-based ways to boost their protein intake without the mealtime struggles.
In this post, we’ll cover why protein is crucial for growing kids, exactly how much your child needs, and practical tips to make protein intake easier.
Protein is one of the three main nutrients kids need, along with carbohydrates and fat. It plays a critical role in both short-term and long-term health.
Here’s why protein is essential for kids:
Supports growth and muscle development: Because protein gives our body the building blocks for muscle, kids can't grow or develop muscle without it!
Strengthens the immune system: Protein helps to create antibodies, which fight infection and help keep your kids healthy year round. In fact, low protein intake is a risk factor for a weak immune system and frequent infection (1).
Keeps them fuller for longer: Protein digests slowly which helps keep kids full after a meal or snack. Especially for kids with a big appetite, protein can prevent endless snacking by helping them actually feel satisfied.
Supports a healthy metabolism: Protein’s slow digestion also leads to balanced blood sugars and a well-functioning metabolism. This is especially important for kids who burn a lot of energy, like active toddlers or teen athletes
Helping your kids get enough protein starts by knowing how much they need!
Here’s a quick guide (2):
1-3 years: 13 grams of protein per day.
4-8 years: 19 grams of protein per day.
9-13 years: 34 grams of protein per day.
Adolescents (14-18 years):
Boys: 52 grams of protein per day.
Girls: 46 grams of protein per day.
Sometimes kids avoid protein due to an overwhelming or unenjoyable texture (rather than the taste) which can be difficult for them to communicate or articulate.
Instead of begging them to “just try one bite” of an unfamiliar texture, try offering protein-rich foods in textures they already enjoy.
If they like crunchy textures: cheese crisps, trail mix, crunchy edamame beans, roasted chickpeas, protein granola, crispy tofu or chicken, and flax seed crackers
If they like soft or mushy textures: hard boiled eggs, yogurt, cottage cheese, beef jerky, meatballs, cheese, hummus, beans, and nut butter
We often think of protein as the eggs during breakfast or the meat during lunch and dinner. But kids are often hungrier and more willing to try new foods at snack time, making it a great opportunity to offer protein!
Offer protein-rich snacks that are ready-to-go like jerky, deli meat, hummus, yogurt, protein bars, cheese sticks, or roasted beans. The convenience of these options helps overcome the common barrier of protein being skipped because it takes too much time to prepare or requires help from an adult.
Vegetarian protein often solves many common challenges kids have with protein. It usually takes less time to prepare, making it easy to take on the go, and it tends to have milder textures and smells.
Plus, kids can get all the nutrients they need from plant-based proteins like beans, lentils, tofu, tempeh, cheese, milk, nuts, and seeds.
Food novelty is the “newness” or “out of the norm” food experiences that make kids excited and internally motivated to try new foods, like protein.
Examples of increasing “food novelty” could be to serve foods with fun utensils (chopsticks, toothpicks), serve in a bright colored dish, offer a fun dipping sauce, or even give them a fun food experience like “no plate dinner” or standing while they’re eating.
Getting your kids involved in preparing family meals is a great way to boost their internal motivation to try new things.
Hands-on involvement allows them to explore different textures and smells without the pressure of meal time. It also creates a sense of ownership and pride in what they’ve helped make, making them more likely to want to taste and enjoy their hard work.
This recipe is quick, easy, high in protein, and a delicious summer dip your kids will love!
Verduci, E., & Köglmeier, J. (2021). Immunomodulation in Children: The Role of the Diet. Journal of pediatric gastroenterology and nutrition, 73(3), 293–298. https://doi.org/10.1097/MPG.0000000000003152
Muth, Natalie D., and Mary Tanaka. The Clinician’s Guide to Pediatric Nutrition, 10 Mar. 2023, https://doi.org/10.1542/9781610026628.
Disclaimer: The content in this article is not intended to diagnose, treat, or prevent any medical condition. Please consult your doctor before making any changes to your health regimen.
