Protein? How much does my child need?

Protein is essential to a child’s diet for many reasons. For one, protein builds and repairs tissues such as skin and muscles. Protein also makes antibodies that fight disease and enzymes that aid digestion. With picky eating habits, or restrictive allergen-free diets, making sure your child is getting the right amount of protein can be a difficult task. How much protein should your child be consuming daily? Protein recommendations for children are as follows:

Great sources of protein
There are a variety of food sources that contain protein. The most common sources are animal products such as meat, milk, cheese, yogurt, and eggs. Although animal products contain a large amount of protein, these are not the only source. For those picky eaters who may not like to eat meat, many other foods, such as nuts and legumes are good sources of protein as well.

Protein Alternatives
Edamame: Also known as soybeans, edamame can be a lot of fun for kids when eaten from the pod. As great finger food, edamame pods can be squeezed and the beans pop out into hungry mouths. They are not only a good source of protein (10 grams per cup), but make an entertaining snack for little eaters.

Quinoa: Quinoa is considered a grain and has a slightly nutty flavor. Similar to rice, it cooks to a fluffy texture. To add more protein to a meal, it can take the place of pasta or rice. For every 1 cup, quinoa provides about 8 grams of protein versus white rice which provides 4 grams per cup.

Hummus: Made from chick peas, hummus provides 5 grams of protein per ¼ cup. Get creative! Dip assorted veggies such as bell peppers, carrots, or broccoli in hummus.

Nuts: Most nuts are bite size which is why they make a great snack for children (over age 2). Per ½ cup, peanuts provide about 18 grams of protein, while almonds provide 16 grams. Nuts can be made into nut butters, which is great on fruit or in sandwiches.

Tips for eating
1. Tender is better
For children it is better to focus on tender, easy-to-chew meats. Cut meat into bite-size pieces to make it easy to pick up and more enjoyable. If your child refuses to eat meat alone, try to incorporate it into favorite foods. Make meat part of fun foods like meatloaf, spaghetti sauces, stews, casseroles, burritos, and the ultimate favorite, pizza! Other high protein foods can be included in place of meat like legumes, eggs, and cheese.

2. Trying new foods
Remember, it may take an average of 8-10 exposures to a new food before a child will accept it! Focus on more than just the taste of the food; talk about the shape, color, and aroma.

3. Fun, Fun, Fun!
Foods will become more appealing to children if they can have fun with them. Have your child help in preparing what is going to be eaten. Try to incorporate “fun” foods like finger foods and foods that can be dipped.

Try these protein-packed recipes!

Meaty Mac and Cheese
Prep TIME: 10 minutes
TOTAL TIME: 35 minutes
SERVES: 4

8 oz elbow pasta
4 cups broccoli florets, cut into bite-size pieces
1 lb cubed ham (or boneless ham steaks, cut into 1/2-inch cubes)
2 Tbsp plus 1 cup skim milk or alternative
2 Tbsp flour
1 Tbsp butter
1 1/2 cups reduced-fat cheddar cheese, shredded
Dash of salt

1. Bring a large pot of lightly salted water to a boil. Add the pasta, and boil until the noodles have 5 minutes left to cook, according to package directions. Add the broccoli and ham; continue cooking until the pasta is al dente (firm, not soft) and the broccoli is bright green and crisp-tender. Drain.
2. While the pasta cooks, make the sauce: Combine 2 Tbsp milk with the flour in a small bowl, and stir until smooth. Melt the butter over medium heat in a saucepan; stir in the flour mixture and whisk in the remaining 1 cup milk, stirring constantly. Continue stirring until the sauce is the consistency of heavy cream, 2 to 3 minutes. Remove from heat, and stir in the cheese until the sauce is smooth again.
3. Toss the pasta mixture with the sauce, and serve. (To reheat, add a little milk to loosen the sauce.)
How kids can help:
Transfer the macaroni and cheese to a baking dish coated with cooking spray. Combine 2 Tbsp melted butter with 1/3 cup each bread crumbs and grated parmesan cheese.

How kids can help: Let kids sprinkle the mixture on the pasta. Bake at 450°F until the topping is golden, 3 to 5 minutes.

Deviled Eggs
PREP: 10 minutes
YIELD: 6 servings

6 large hard-boiled eggs, peeled
1/4 cup light mayonnaise
1/4 tsp salt
Dash black pepper
1/4 tsp dry mustard
Paprika

1. Cut eggs in half lengthwise, and remove yolks to a small bowl. Reserve the whites. Add mayonnaise, salt, pepper, and mustard to yolks; mash with a fork to combine.
2. Spoon yolk mixture into egg whites; sprinkle with paprika before serving.

How kids can help: Scoop out the yolks and mash with the mayo; spoon yolks into whites

Crab Cakes
Prep time: 10 minutes
Chilling time: 30 minutes
Cook time: 15 minutes
Yield: 4 servings

3/4 lb fresh or frozen, thawed crab (or sea legs), chopped
2 cups fresh bread crumbs made from 4 slices whole-wheat bread*
1/4 cup fresh parsley, chopped
2 scallions, chopped
2 Tbsp lemon juice
3 eggs
Dash ground red pepper
About 2 Tbsp olive oil

1. Combine the crab with all ingredients except the olive oil. Shape into 10 two-inch cakes. Cover and refrigerate for 30 minutes.

2. Heat olive oil in a large skillet over medium-high heat until very hot but not smoking (bread crumbs should sizzle when dropped in oil). Add crab cakes a few at a time, being careful not to crowd the skillet. Cook until browned and crisp on both sides, about 1 to 2 minutes for each side.

How kids can help: Mix all ingredients and form the crab cakes.
*Freshly-made bread crumbs are recommended for the best texture