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Top Tips To Include More Protein in Your Kid’s Diet

Protein is vital for a child’s growth and overall development. It’s a building block of the human body. Without this nutrient, kids won’t be able to have proper bone development, growth in height, muscle formation, etc.

However, does your kid understand this? Most likely, no. Getting kids to eat something healthy is usually an almost impossible task. We all have been there, mamas! That doesn’t mean we should give up. That’s not an option as a parent. So, how to include protein in your kids’ diet?

Well, the answer is simple: trick them! Yes, if kids can’t eat protein the simple way, it’s time to pull up your sleeves and get creative. You must disguise this essential nutrient and add it to their favorites to fulfill their daily protein requirements.

To help you with this, we have some tips that you can use to give your kids the required amount of protein daily without them knowing or making a fuss. It’s a win-win for you and your child.

How much protein does your child need

An Asian boy enjoys having crispy fried shrimp tempura.
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According to the Food and Nutrition Board, Institute of Medicine, National Academy of Sciences, children between 4 and 9 need 19 grams of protein daily. While those between ages 9 and 13 need about 34 grams.

The protein requirement for adolescents, ages 14 to 18, varies by gender. Boys need 52 grams, and girls need 46 grams to meet the needs of their rapidly growing bodies.

Tips to include more protein in your kid’s diet

1. Sneak in milk

Cute preschool child drinking a glass of milk
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Kids often don’t like milk due to its bland taste. So, mommies, get creative and make protein-packed smoothies for your kids by adding nut butter, yogurt, ground flax seeds, or chia seeds to the milk.

And if your kiddo has a sweet tooth, add some fresh fruits, homemade chocolate sauce, or maple syrup on top of the chia seeds smoothie. This will lure your child into gulping down the whole glass/bowl of smoothie in no time.

2. Make egg-licious meals

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To include more protein in your kid’s diet, make French toast with whole wheat bread dipped in a beaten egg with sugar and cinnamon (if your child is lactose-intolerant or vegan, swap regular milk with soy milk or any other plant-based milk). Why limit yourself to French toast? You can also make other delicious recipes with eggs, like poached eggs, spicy eggs, curries, etc. If you are vegan, substitute the eggs with tofu, and you are good to go.

3. Add lean meats to meals

Kids love chicken. It is one of the easiest ways to include protein in your child’s diet. So, try chicken dishes whenever your little one refuses to have any other source of protein. Make curries, soups, stews, or anything they like. Cut them into bite-sized pieces and serve them in their favorite bowl/plate, and they will clean their plates within minutes. You can even give fish a try for the additional healthy fat benefits.

4. Make sweet treats

protein for kids
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If your kid loves desserts, sneak protein into their cupcakes, cookies, cakes, and other sweet treats by swapping all-purpose flour with oats flour and adding sunflower seeds, nuts, etc., to the recipe. Your children will happily eat these protein-packed desserts without being fussy. It’s a win-win situation for both.

5. Make shapes

Kids, especially toddlers, love vibrant colors and shapes. So, instead of serving the meal as you usually would (which you know your kids will most likely refuse to eat), cut them into fun shapes and sneak in some protein sources, like cheese, veggies, etc., for them to eat. We can guarantee your kiddos will be fascinated with the shapes and presentation.

Experiment with their food and try to sneak in as many protein sources as possible in your kid’s meal. When the dish is delicious and tempting to look at, your kids will most likely eat it all without noticing the things they tend to fuss about. Also, always consult your doctor if you have any doubts or want to know more about the appropriate protein intake for your kids.

So, mamas, next time you prepare a meal for your kids, play around with the ingredients, get creative, and include some protein in their diet without their knowledge. Share your tips and tricks in the comment section below to help fellow moms facing a similar issue.

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