Protein is a powerful substance, responsible for building muscle, bone and tissue, as well as keeping your child’s energy levels regulated throughout the day. A regular dose of protein can even protect against infection. But if your child gets most of their protein from high-fat mac ‘n’ cheese or ice cream milkshakes, you may need to find new ways of broadening their protein palate.
Fortunately, there are plenty of easy-to-prepare, protein-rich meals your kids will love. Just open your refrigerator, grab your lean meats, poultry, fish, eggs and low-fat dairy products, and keep on reading.
Here are 6 simply delicious protein ideas for the whole family:
1. Play with Peanut Butter
Peanut butter is one of the best sources of protein, particularly for children who love the taste and the flexibility of the food. If peanut butter and jelly sandwiches are a strictly lunchtime staple in your home, why not inject some creativity into your PB experiments?
Try spreading a thick layer of peanut butter onto whole-grain waffles and decorate with raisins and a banana for a smiley face breakfast. For a fun and dippable snack, serve a bowl of peanut butter with celery sticks, crackers or thin slices of whole-grain toast.
2. Choose Chocolate Milk
Besides being an incredible source of protein, phosphorus, and vitamin D, calcium can also help to regulate energy in children. Since soda is perhaps one of the biggest causes of childhood obesity, it might be a good idea to remove it from the refrigerator in favor of healthy chocolate milk.
While chocolate milk does contain some sugar, chances are your kids will reach for it more often than regular milk. That’s great when you consider that each cup contains around 8-9 grams of protein – much more than soda, or even juice.
3. Try Tasty Tuna Dips
Tuna is an excellent source of protein for kids because it’s virtually-fat free and brimming with great substances like Omega-3. While you should limit their intake to remain within safe mercury guidelines, there’s still lots of opportunities for delicious tuna treats.
Mix up a can of tuna with some fat-free mayonnaise and pickle relish, then serve with sticks of celery, carrots and cucumber for a quick and healthy lunch.
4. Build Chicken Burgers
Chicken is yet another low-fat source of protein, provided you avoid fatty favorites like fried chicken and breaded nuggets.
There are a whole host of ways to use chicken for a delightful and healthy meal, though chicken burgers are generally a good place to start. All you need to do is mash up some chicken breast and shape it into a set of patties. Once they’re cooked, you can serve them with thick slices of tomato, lettuce and whole-grain buns, so your kids can assemble their burgers themselves.
5. Develop Egg-cellent Dishes
Even the finickiest children often like eggs. Whether they’re mixed with low-fat milk to create French toast, scrambled and served with whole-wheat bread, or whipped up into omelets, eggs contain plenty of iron, protein and other crucial nutrients. Besides being a great source of protein, eggs also contain lutein and vitamins A and D, which will help to protect children from eye diseases as they grow up.
Mash some hard-boiled eggs into fat-free mayonnaise or low-fat yogurt, and chill. You can then spoon this chilled creation onto bread for egg-salad sandwiches, or even use cookie-cutters to stamp out different shapes for fun.
6. Enjoy the Ease of Cheese
Finally, protein-packed cubes of cheese can keep energy levels high while helping with your children’s health. Cheese can be easily prepared and served in a range of different, yet healthy, ways. As long as you pick something made with 100% milk, you probably can’t go wrong.
For an easy lunch favorite, try shaking up the classic grilled cheese sandwich with some reduced-fat cheddar and low-sodium ham. Use only a couple of spritzes of cooking oil over huge mounds of butter to grill.
The amount of protein your child needs each day varies according to age, body weight and the quality of the protein eaten. Although requirements range from 0.35 to 0.45 grams of protein per bodyweight pound, you’ll have no problem finding the perfect protein snacks to properly nourish your child, thanks to these tips.
Start boosting their protein intake and fueling their physical health today!