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!!
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
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
Albeit this is true, other not typical foods can fit into these categories.
Chia seeds = Fat
Broccoli = Protein
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!