How to Ensure Your Child Is Eating Enough Protein

Protein is a vital part of a healthy diet for a child. Protein is necessary for the growth and development of the human body; it can also be used as a source of fuel if other food groups that provide energy are lacking. Any parent knows that it can be difficult to make sure your child eats a balanced diet, especially if they’re a fussy eater. Depending on their age, children need different amounts of protein. A one to three-year-old requires about 13g, while a four to eight-year-old only needs about 19g, and when they hit their teens they need between 46 to 52 grams a day. With these little tips you can ensure your child is eating enough protein.

Cook Tasty Food Together

Find some recipes that you and your child, or the whole family, can cook together. By cooking fresh food, you will know exactly how much protein is in the meal and how much your child is receiving. Find foods that everyone likes; a fan favourite for everyone is lamb. Lamb is a great source of protein and can be cooked in a variety of different ways. You can make burgers, pies, stews and Sunday roasts. If you get stuck for recipe ideas, there is lots of inspiration to be found online.

But What If My Child Is Vegetarian?

You don’t necessarily need to eat meat to get all the protein you need. Other foods such as avocado, spinach, quinoa, nuts, fruits, veggies and grains are all great alternatives. You should also able to find vegetarian and vegan meats in your local supermarket; these are packed full of protein. You can either purchase them fresh or frozen. These products usually have a longer sell by date, as they are free from animal products.

Packed Lunches

Don’t be afraid to get a bit more creative with your kids’ packed lunches for school.  Make sure you are filling their sandwiches with something such as egg, hummus, chicken salad or peanut butter. By changing it up every day, your child is less likely to get bored with what they eat at lunch time; it also makes it more fun! Instead of crisps or chocolate, put some cubed or string cheese and crackers in as a snack. String cheese can be more fun than a packet of crisps as well as your kids can make it into different shapes. This way it will keep them more engaged in what they are eating. Another couple of great ideas is to include either eggs or nuts as well as some fruits and veggies in their lunchbox.

Experiment with Food

Keep your child interested with food by experimenting. Cut fruit and vegetables into interesting shapes, let them pack their own school lunches, and even encourage them to do interesting science experiments with food. By sneaking a little science into their food, they’ll be learning how to cook different foods for later on in life and will learn which foods are healthy for them.

With these tips it will make it a lot easier for you to ensure your child is getting a well balanced diet, that ensures their continued growth and development.

*Collaborative Post*

Please leave a comment... I try to reply to each and every one :)

%d bloggers like this: