According to Anita Bean, author of "Awesome Foods for Active Kids: The ABCs of Eating for Energy and Health," your child needs plenty of protein to promote healthy growth and development. Your child converts protein to energy to play and be active as well. Many foods offer your child plenty of protein for her growing body. Including a wide variety of protein-rich foods in your child's daily diet will ensure she is growing properly and that she has plenty of energy for playing and learning.
Meat, Fish And Beans
If your child eats lean meats on a daily basis, he will get all the protein he needs to grow and develop, reports Bean. Offer your child one or two servings of lean meat, such as beef, pork, chicken, turkey and fish, and he will get a healthy dose of protein. Lynn R. Marotz, author of "Health, Safety, and Nutrition for the Young Child," suggests cooking meats in child-pleasing ways to help encourage your child to eat enough each day. Serving fish in a taco or making meat with dipping sauces, such as barbecue sauce or ketchup, may make meat more appetizing for your child.
Beans are an additional source of protein that your child may enjoy. Try serving baked beans plain, or roll some black beans into a tortilla to make a protein-rich burrito. You can also add beans to soups to increase your child's protein intake.
Dairy Products
Milk is an important source of protein and most children are willing to drink several glasses of milk everyday. Try serving low-fat or skim milk with every meal for an easy way to increase your child's protein consumption each day. Low-fat cheeses, such as cheddar, mozzarella and Monterrey jack, have a healthy dose of protein as well. Low-fat yogurt is another option that can increase your child's protein intake each day. Try sprinkling cheese on your child's vegetables or add yogurt to your child's milk for a homemade and protein-rich milkshake.
Nuts And Seeds
According to Marotz, nuts and seeds can boost your child's protein intake each day with very small servings. Peanut butter is one of the most common sources of nuts for many children. Peanut butter and jelly sandwiches are a solid source of protein that your child probably already enjoys. Nut butters, such as almond or walnut, are other options for protein.
You can offer your child small servings of pecans, walnuts, cashews, almonds, sunflower seeds or pumpkin seeds for a healthy dose of protein. Offer them plain or try sprinkling them on cereal or yogurt or baking them into your child's favorite breads or muffins.
References
- "Awesome Foods for Active Kids: The ABCs of Eating for Energy and Health"; Anita Bean; 2005
- "Health, Safety, and Nutrition for the Young Child"; Lynn R. Marotz; 2008
Member Comments