Most people consume enough protein without giving it too much thought. Protein is pretty easy to come by from a variety of plant and animal sources, so it’s not hard for most of us to meet our body’s protein requirements throughout the day. Parents with picky toddlers, especially toddlers who refuse milk, may worry whether their child is getting enough protein.
Protein is used to build and repair every living cell in the body. Toddlers generally need 16-24 grams of protein per day, or .55 grams for every pound that they weigh. Milk is a good source of protein for toddlers, and for many of them it is the main source of protein in their diet. Considering eight ounces of milk contains around eight grams of protein, a toddler who drinks two cups of milk a day may satisfy their protein requirement with that alone.
Meat and milk are not the only good sources of protein for toddlers, but just because a food is a good source of protein doesn’t mean it is “complete”. Complete proteins, such as meat, are those that contain all of the essential amino acids. Incomplete proteins, or plant proteins, do not contain all of the essential amino acids. Amino acids, which are the building blocks of protein, can be essential or non-essential. The non-essential amino acids are naturally produced by the body, but the essential amino acids need to be ingested to be used by the body.
Even if your child isn’t a big meat eater, plant products can be good sources of protein for toddlers. Despite the fact that they are incomplete, different foods contain different amino acids. If your toddler is taking in several good sources of protein he can still consume all of the essential amino acids.
So, what are some good sources of protein for toddlers?
Meat, fish, eggs, and dairy are good sources of protein for toddlers. Five chicken nuggets have about 12 grams of protein, three ounces of tuna has about 21 grams, one large egg has 6 grams, and one ounce of cheddar cheese contains about 7 grams.
Fruits and vegetables can also be good sources of protein for toddlers. One potato has about 3 grams of protein, a cup of spinach has five grams, and a cup of orange juice has almost 2 grams.
Peanut butter is also a good source of protein for toddlers, but you should always follow your doctor’s advice about giving your child peanut butter. Some doctors ask parents to hold off on peanut butter for younger toddlers in case of a peanut allergy. It can also be a choking hazard for young children, and should be served thinly spread. If your toddler does eat peanut butter it is a good source of protein with four grams per tablespoon.
Spaghetti and tomato sauce is a good toddler-friendly source of protein. One cup of whole wheat spaghetti contains about 7 grams of protein, and a cup of tomato sauce has about 3 grams.
If you are worried about whether there are enough good sources of protein in your toddler’s diet, remember that meat is not the only way for toddlers to meet their protein needs. After analyzing the foods your toddler is already eating, you are likely to find protein in surprising places. If your child really isn’t getting the recommended amount, you have a wide variety of foods to choose from as you begin to add good sources of protein to your toddler’s diet.
Sources:
USDA National Nutrient Database. U.S. Department of Agriculture.
Dietary Proteins. Medline Plus.
How much protein do children need? Baylor College of Medicine.
Powerful Proteins. Dr. Sears.
