Non-Meat Protein Options for Kids

Since meat is a staple in many families, when a child chooses not to eat meat or health issues dictate a vegetarian diet, it may be quite a shift in menu-planning. If you worry your child won't get the protein needed for healthy muscle and bone growth, worry no more. Vegetarians can get enough protein and all other nutrients by choosing a variety of foods like nuts, soy, milk and eggs, as the U.S. Department of Agriculture points out. Even if your child is a vegan, his protein nutritional needs can be met through diet.

  1. Experiment with Nuts and Whole Grains

    • Some kids may like nuts, while others don't, but nuts are a healthy source of protein and important fats. Along with whole nuts, add nut butters such as almond or sunflower butter to whole grain sandwiches, crackers or baked goods to ensure adequate protein intake. Other sources of protein in this group include quinoa, oats, brown rice, bulgur, and those two nuts that aren't really nuts -- peanuts and cashews. Stressing about protein isn't necessary when your child is getting a variety of proteins through whole grains, nuts and plants, points out What to Expect.com.

    Revisit the Vegetables

    • Some vegetables are good sources of protein and have the added benefit of fiber and other helpful nutrients. Registered dietitian Reed Mangels, writing for the Vegetarian Resource Group, shares that it isn't helpful to have more than the recommended daily amount of protein and kids who eat broccoli or spinach are eating viable sources of plant protein. Additional veggies with some protein include chard, turnip or collard greens and white mushrooms. If your child can't stand these vegetables, not to worry. There are other sources of protein.

    Add Beans and Legumes

    • One of the most commonly known sources of meatless protein may be beans. Offer your child beans in the form of three bean salad or make a bean dip for topping whole grain crackers. Chili, burritos, tostadas and many other bean dishes are popular with kids. Some kids may also like hummus, made from garbanzo beans, or green peas with potatoes. Lima beans, black eyed peas, northern, black and pinto beans all contribute to healthy protein intake.

    Consider Soy and Other Alternatives

    • Although some controversy has surrounded the use of soy in the diet, unless your child is allergic to soy, it is a good source of protein in a meatless diet, according to KidsHealth.org. Some kids are squeamish about the texture of tofu, but if you can get past that, your kiddo may love it when you cook with flavors he enjoys because tofu absorbs the flavor of whatever it is cooked with. Other forms of soy include yogurt, tempeh, seitan, soy milk, textured vegetable protein, tofu, soy beans or veggie burgers. If soy isn't of interest, explore alternatives such as lentils, bean and rice burgers, eggs or dairy products. Eggs and dairy also provide B12, an important nutrient available only in animal products and foods fortified with it.

    2. Previous:

    Next:

    • Things That Can Happen to Kids Who Have Too Much Caffeine
      From candy to soda, caffeine is in many of the everyday foods and snacks that kids like to eat. While caffeine may serve to perk up tired moms in the carpool line or get them through the afternoon cubicle slump, it is not necessary for anyone’s
    • How to Give a Child Goat's Milk
      Goats milk is a nutritious alternative to cows milk for children, since its naturally homogenized, less allergenic, digests easily, causes less lactose intolerance and matches up more closely to human milk than cows milk, according to Dr. Thomas Cook
    • How to Cook Chicken for a Baby
      When a baby is 6 months old, hes ready to make the transition from breast milk or formula to solid foods. He should start with baby cereals, fruits and vegetables. Then, at 8 to 10 months, he should be ready for protein, such as chicken. Thing