Many parents worry about their child’s growth and development, especially if their child is picky and prefers carbohydrate-based foods like bread, pasta, and crackers. While it can be tricky to get them to eat more protein-rich foods such as fish, poultry, legumes, nuts, and dairy, ensuring they get enough of this vital nutrient is essential.
In this article, I’ll share some tips on how to make nutritious meals and snacks that even the pickiest eater will love.
This will help you ensure your kids are getting the high-protein foods they need for healthy development. With a few easy ideas, you can introduce many different sources of protein into their diet without them even noticing, turning mealtime struggles into moments of discovery.
High Protein Foods for Picky Eaters
Picky eaters can enjoy high-protein options like yogurt with wholegrain crackers, homemade chicken nuggets, and peanut butter with fruits or celery sticks. Incorporating these foods into kid-friendly meals, such as tacos and smoothies, can help them meet their protein needs without resistance.
What is Protein?
Protein is a vital macronutrient of over 20 amino acids needed for the daily functioning of our cells and bodies. Each type of protein plays a different role in the body, helping both children and adults grow and stay healthy.
In a typical Western diet, most people consume more than enough protein. But for fussy eaters, getting sufficient, high-quality proteins can be a real challenge. These proteins, especially those containing all the essential amino acids, are crucial for healthy development.
Still, picky eaters may only accept them if they are introduced creatively into their food. Later, we’ll cover some top tips to ensure even the pickiest eaters get the protein they need.
Why do Kids Need Protein?
Protein is an essential nutrient that is crucial to children’s growth and development. Kids need protein to support muscle and tissue repair, strengthen their immune system, and maintain energy levels throughout the day.
It’s essential for keeping kids focused, improving their cognitive health, and boosting memory and concentration. A balanced diet, which includes protein, also helps children feel full and reduces the urge for unhealthy snacks.
Additionally, supplements like Ashwagandha can enhance their immunity and development, offering even more benefits. Explore the Benefits of Ashwagandha for Kids for more insights.
Protein Requirements for Kids
Protein is vital for kids because it helps them grow, build muscles, and stay healthy. Even though picky eaters might seem complicated to please, their protein needs can still be easily met.
For younger kids, it’s important to note that their protein needs vary by age and weight. For example, a child aged 7-12 months needs about 14g/day, which equals around 1.6g per kilogram of body weight.
As they grow, their needs change: kids aged 1-3 years need 14g/day (about 1.08g/kg), while kids aged 4-8 years require 20g/day, or roughly 0.91g/kg. This might sound complicated, but it’s generally relatively easy to meet these requirements through foods, even when dealing with picky eaters. Foods like eggs, yogurt, and nut butter are easy and kid-friendly options to help hit these daily targets.
Amount of Protein in Common Foods and Drinks
In a typical Western diet, many common foods offer a considerable amount of protein to meet the needs of both kids and toddlers. Below is a table showing the protein content of various foods and drinks commonly consumed:
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Creative High-Protein Meal Ideas for Picky Eaters
Finding high-protein foods for picky eaters can feel like a daily struggle, especially when you’re a mother trying to meet your child’s protein needs.
It can be irritating and even disheartening when your child doesn’t touch certain foods, especially those that seem essential for their growth. But don’t worry; there are plenty of meal ideas worth a try that might surprise you.
Breakfast
For breakfast, consider low-sugar yogurt paired with wholegrain cereal or porridge topped with nut butter—a simple way to sneak in some extra protein. Boiled eggs with toast soldiers or baked beans on toast can also be fun and filling options.
Lunch and Dinner
Finding the middle ground with picky eaters regarding lunch and dinner is vital. You can make DIY burgers at home using a beef patty with fun fillings like cheese or make chicken nuggets or fish fingers from scratch.
For a quick high-protein option, serve macaroni and cheese with added legumes like lentils or chickpeas, or make tacos and quesadillas with chicken and cheese.
If your child enjoys pasta, cook it in bone broth. This adds around 10g of protein per cup as it’s absorbed while the pasta cooks. Even a simple bowl of chicken noodle soup or instant noodles with a touch of butter can help ensure they get the nutrients they need without much fuss.
High Protein Snack Ideas for Picky Eaters
If you have a picky eater at home, finding snack ideas that are both tasty and nutritious can be tricky. Luckily, there are plenty of simple options that pack a good amount of protein.
- For example, Greek yogurt—whether plain or lightly sweetened with fruit—is an excellent source of protein and pairs well with wholegrain crackers.
- Pairing cheese with crackers is another easy and filling choice.
- For something sweet, try banana or apple slices with peanut butter. This combination offers protein as well as healthy fats and fiber.
- You can serve hummus with veggie sticks or crackers for something a bit more creative.
- Smoothies made with milk, yogurt, fruit, and a bit of nut butter are another protein-rich option kids will love.
- Other ideas include mini frittatas, bliss balls, or a delicious chia pudding.
- Even snacks like roasted chickpeas or fava beans are packed with protein.
- If your child enjoys dips, try cottage cheese with crackers or veggie sticks for a filling, healthy snack rich in vitamins and minerals.
Should I Give my Child Protein Powder?
Protein powders are becoming a big business, with more products specifically made for kids appearing on the market. But do kids need protein powder? In most cases, the answer is no. Most kids who eat a reasonably balanced diet that includes foods from the five food groups get enough protein without needing a supplement.
Kids only need two to three times the amount of protein found in natural foods, making a protein supplement unnecessary for most children. However, adding a protein supplement may not be as beneficial as it seems.
While some protein powders provide around 12g of protein per serving, about half the amount needed for kids aged 4-8, they can also have downsides.
Many powders contain sugar, which can affect teeth, and some contain artificial sweeteners that may upset tummies. For protein, it’s always best to focus on real food and only consider supplements if recommended by a healthcare professional.
FAQ’s
Q: How to Eat a Lot of Protein as a Picky Eater?
To help your kids eat more protein-rich foods, try mixing animal products like salmon, fish sticks, and turkey lunch meat into their meals.
You can also include yogurt, mozzarella, and string cheese for snacks. For variety, add beans or grains and try soy products like tofu or soy chicken nuggets. Sneaking in veggies can also make meals healthier and tastier.
Q: What Food is Full of Protein?
Protein-rich foods include eggs and dairy products like milk, yogurt, and cheese. Nuts and seeds such as almonds, pumpkin, and sunflower seeds are also high in protein. Legumes like beans, lentils, and tofu are excellent protein sources for picky eaters.
Q: What are 4 Important Tips for Eating Protein?
To eat more protein, try these four tips. First, enjoy a snack like peanut butter or nut butter spread on apple or celery slices with whole grain crackers. Second, add seafood or lean meat to your meals for extra protein—third, mix beans, peas, or lentils into salads or sides. Finally, be creative with your meals and snacks to keep things fun and tasty.
Conclusion
In conclusion, ensuring picky eaters get enough protein can be a rewarding challenge for parents. By creatively incorporating high-protein foods into meals and snacks, you can help your child meet their nutritional needs without a fuss. Remember to focus on variety and balance in their diet, introducing new foods gradually and in ways they enjoy. With patience and some fun meal ideas, you can turn mealtime into an opportunity for healthy growth and discovery, setting your child up for a strong and vibrant future.
I’m Ayesha Zahid, a certified Nutritionist and Dietitian with over 3 years of hands-on experience helping individuals and families improve their health through nutrition.
