Image Source: averymuether.tumblr.com
Image Source: averymuether.tumblr.com

Recently my sponsor Protein Bar shared this image on Facebook.  I love it!

As you know I am raising two Littles that don’t eat meat.   What most people don’t know is that toddlers/preschoolers protein requirements are quite low and with a little thought it is SO easy to fill their requirements with grains, nuts, sees and Vegetables!!

 

 

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How much Protein should they eat?

Protein recommended dietary allowances, or RDAs, for preschoolers are based on a child’s specific age.

RDAs for children are 13 grams per day for children ages 1 to 3 and 19 grams each day for kids ages 4 to 8, according to the Institute of Medicine.

RDAs should be viewed as minimum requirements for your child, especially if he is very active. A review article published in a 2010 edition of “Current Opinion in Clinical Nutrition and Metabolic Care” suggests that protein needs of humans may actually be slightly higher than current RDAs indicate!

All things have protein:
What most mom’s don’t realize is that a all foods are made up of macronutrients

Proteins
Carbohydrates
Fats (lipids)

However obviously some foods are higher than others in a specific macro.  Foods became more known for what they were high in.

Peanut butter= Fat
Chicken = Protein
Bread= Carb

Albeit this is true, other not typical foods can fit into these categories.

Chia seeds = Fat
Broccoli = Protein
Tomatos= carbs

How do I get protein into my son?

Here are major staple foods in his diet and their protein amounts:

Start your day with a whole-grain cereal or a bowl of oatmeal. Increase the flavour with some almonds or pumpkin seeds.
(1/4 cup oatmeal = 3 g; 1/4 cup almonds = 8 g )

Busy morning? Make your own protein bars or Almond balls the night before for a portable breakfast.
(1 bar = 7 g)

Check out my yummy high protein Almond Ball recipe here!

Add chickpeas, lentils or black beans in a little bowl at lunch
(3/4 cup black beans = 11 g; ¾ cup lentils = 13 g)

Choose whole grain breads and crackers with peanut butter
(1 slice bread = 3 g; 1 TB Peanut Butter 3 g)

Adding a table spoon of protein powder to coconut yogurt
(3/4 cup yogurt with protein powder = 8 g)

Try quinoa instead of pasta. Quinoa is actually a seed that is also a source of protein.
(1/2 cup quinoa = 3 g)

But don’t forget pasta! You can find great whole grain pastas with 2 servings of vegetables in them! Double bonus because they are usually fun colors and kids love them!
(3/4 cup cooked pasta = 13 g protein)

Good luck and have fun with it!

3 comments on “Where do you get your Protein?”

  1. Hello! My name is Avery Muether and this is my illustration! I am flattered you enjoy it! I would really appreciate it if you sourced me. My website is: averymuether.tumblr.com

    Thank you!

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