How to Increase a Child's Protein Intake

ChooseMyPlate.gov states that most Americans get plenty of protein in their diets -- but it's the fatty, processed kind, rather than the healthy, lean kind. Whether you need to boost the quality of your child's protein or simply add more protein sources to his meals, protein is essential for cell repair and growth during childhood. Children ages 5 to 8 years old need a four-ounce equivalent of protein daily, the amount you'll find in two eggs. Children up to age 10 need a five-ounce equivalent daily. Additionally, if your child is an athlete, he may need extra protein, so ask your doctor what's appropriate for your child's lifestyle.

Things You'll Need

  • Lean meat
  • Healthy dairy products
  • Vegetarian protein
  • Nutritional supplements (optional)

Instructions

    • 1

      Cut out unnecessary foods and drinks from your child's diet. She will be too full to take in extra protein if she regularly drinks juice and soda or eats candy, processed snack foods and other empty calories. If your child is hungry between meals, offer lighter and healthier snacks like apple slices, veggies and hummus or sunflower seeds.

    • 2

      Add animal protein, if it fits your lifestyle. Meats like chicken, lean beef and fish are dense with protein -- one small chicken breast, for instance, is a three-ounce equivalent in the protein foods group, meaning this one item is enough to fulfill a seven year-old's protein intake for the entire day. By comparison, one small steak is a four-ounce equivalent, one salmon steak is up to a six-ounce equivalent and three egg whites represent a two-ounce equivalent.

    • 3

      Include healthy dairy products in moderation. Greek yogurt is a high-protein, healthful substitute for dessert. Cheese and milk will also add protein to your child's diet, but these items can be high in fat and sodium, as well, which may be detrimental to your child's health, so offer them in moderation.

    • 4

      Incorporate beans, nuts, seeds and soy products into your child's meals. You don't have to be a family of vegetarians to enjoy bean soup or to try something new and interesting like quinoa or tempeh (fermented soybeans). Follow a recipe if you're uncertain how to cook these healthy alternatives to animal protein.

    • 5

      Provide nutritional supplements on occasion, with your pediatrician's approval. Breakfast drinks and children's health shakes may help boost protein intake while providing other vitamins and minerals.

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