Stop Stressing About Your Kid's Protein Intake: They’re Probably Getting Enough
As a mom, it's natural to worry about your child's nutrition, especially when it comes to protein. I see this ALL THE TIME - in person with my friends and family, with my clients, and on the interwebs – mamas stressing about their kiddos only eating the carbs and never the protein. I think diet culture done us good here… We stress too much about adequate protein intake and freak out about carb intake… The good news? Most kids from ages 2-10 are likely getting enough protein without any extra effort on your part. And, they need the carbs.
Here’s why you can stop stressing:
Understanding Protein Needs
Children between the ages of 2-10 need less protein than you might think. Here’s a quick look at the recommended daily protein intake (for healthy, appropriately growing kiddos):
Ages 1-3: About 13 grams
Ages 4-8: About 19 grams
Ages 9-13: About 34 grams
Generally, you can think about .5g of protein per 1 lb body weight - so for a 30 lb kid, 15g of protein is likely adequate!
Considering that a single cup of milk contains around 8 grams of protein and a small handful of chicken nuggets can have 15 grams,, you can see how easily kids' protein needs are met through regular meals.
Hidden Sources of Protein
I know carbs have gotten the short end of the stick when it comes to diet culture and our beliefs about our lack of need for them, but kiddos really need 50-60% of their calories coming from carbs – that’s probably somewhere around 100-150g of carb per day for most kids to help support growth, energy and brain development!
Even those carbs come with some protein, mama!
Bread: 1 slice has about 5 grams
Pasta: 1 cup cooked has about 7-8g
Beans: 1 cup has about 15g (add to sauces or dips!)
Tortilla: 4-5 grams
Goldfish Crackers: 3g/55 crackers
Granola Bars: 2-5 grams
Green Peas: 1 cup has 8 grams
Plus, many (almost ALL) foods contain protein, not just meat. Dairy, eggs, beans, nuts, and whole grains all contribute to your child’s protein intake. So, stop feeling like you need to push the meat. I know most kiddos are meat-adverse - my own included - but they can certainly get enough protein from other foods.
Practical Tips for Mamas
Offer Variety: Try to present a variety of foods at each meal. Each meal can have a protein food, whole grains, fats, and some sort of fruit and/or vegetable.
No Pressure: Avoid making mealtime a battleground. Encourage trying new foods (in fun and exciting ways WITHOUT the pressure!), but never force/beg/bribe/praise them to eat.
Snack Smart: Offer balanced snacks that include carbohydrates and some protein, like apple slices with peanut butter or whole grain crackers with cheese.
Lead by Example: Children gain so much from seeing what their parents are doing. Show them healthy eating habits by enjoying a diverse diet yourself.
So, relax mama! Your kids are likely getting the protein they need. Shift your focus to providing a balanced diet rich in whole grains, fruits, vegetables, and other foods your family enjoys. This approach supports their growth, brain development, and fosters a positive relationship with food. Remember, it's not your job to make them eat; it's your job to offer nutritious options. Let them take the lead from there.