Feeding Friday: 7 Tips to Help Your Child Get the Protein They Need
Wondering how to get your kid to eat meat, if they are getting enough protein, or need some protein ideas for a picky eater? If so, you’ve landed in the right spot.
How Much Protein Do Kids Need?
Protein is an essential macronutrient made up of amino acids and is found throughout the body. Our bodies need protein from the foods we eat to grow and function daily. Most kids in developed countries get enough protein from the foods they consume.
The amount of protein kids need varies based on age, weight, and other factors. Parents can follow some basic guidelines based on the Recommended Dietary Intake (RDI).
Protein Needed Per Day
Age Protein (g/lb)
6 months-1 year 0.7 g/pound
1-6 years 0.55 g/pound
7-14 years 0.45 g/pound
“Or think of it this way. A palm-sized portion of meat or fish is equivalent to about 3 ounces of protein—20 grams. An 8-ounce glass of milk is 8 grams of protein. Just 1 tablespoon of peanut butter is 5 grams of protein. Get all three and your kid is ahead of the game.” (How Much Protein Do Kids Really Need?)
Why Your Child Won’t Eat Meat
When it comes to giving their children protein, families often feel frustrated and worried. "All they will eat is chicken nuggets" is something we commonly hear.
Meat is tough for kids! Meat is often dry, on the blander side, and requires a lot of chewing. The texture, flavor, and work required to chew and swallow meat make it difficult for kids of all ages to eat. These barriers are a bigger concern for picky eaters and can leave some children refusing to try meat altogether.
Tips to Help Your Child Get the Protein They Need
Preparation and Presentation Matters
Offering a variety of ways that meat is prepared and served is a great way to see what your child prefers and what they aren’t ready to try at the moment.
Texture Matters
Texture is often the first turn-off for meat, so it is important to make it more appetizing. Kids gravitate to crisp and crunchy textures or soft and juicy textures. Think about marinating and cooking meats slowly to achieve softer meats. Pressure cookers and crock pots are also great options for this texture.
Make it Fun and Interesting!
Dips can really help! Allow your kid to use ketchup, ranch, BBQ sauce, honey, syrup, sour cream, salad dressing, spaghetti sauce, Alfredo sauce, pesto, applesauce, etc.
Try making the protein source more interesting. Cutouts, kabobs, fun plates, and trays might entice a younger picky eater to try them. Get creative where you can.
You may also involve them in cooking, playing games, or having a backyard picnic.
Try Other Foods High in Protein
There are lots of ways besides meat to get protein.
Other animal products. Salmon, fish sticks, eggs, turkey deli slices, jerky sticks
Beans and grains. Lentils, nut butter, hummus, oatmeal, whole wheat pasta
Vegetables. Peas, broccoli, potatoes
Dairy Yogurt, string cheese
Focus On The Protein Sources They Do Like
For example, try almond butter or sunflower seed butter if they like peanut butter. Add nut butters to crackers, to sandwiches, mix it into yogurt or in smoothies, or use it as a fruit dip. Whipped cottage cheese is very high in protein and makes a fun dip.
Lay Off The Pressure
If you find yourself putting extra emphasis on the protein food on their plate, try backing off a bit. Sometimes the extra attention makes them go the opposite way.
Be a Role Model
Children often model their eating habits after their parents. If you eat various protein-rich foods, your child may be more willing to try them too.
Further Reading:
Feeding Therapy At Better Learning Therapies
We know every situation is different and your child is unique. If you feel like you’ve tried everything but your child is still struggling with mealtimes, consider an evaluation with one of our feeding specialists. Setting up an evaluation is easy!
Clients are typically referred by a physician or other agency for outpatient services. In some cases, patients may self-refer, particularly if they are planning to pay out-of-pocket. We can help you determine if you need a referral for an evaluation. Click here to learn more about feeding therapy at BLT.
To talk with one of our office staff about your concerns about your child, please give us a call at 801-217-3900 or email us at info@betterlearningthearpies.com.
