How Much Protein Do My Kids Need Daily?

Are you worried that your kids aren't getting enough protein in their diet? Protein is an essential part of a well-balanced diet. A child's body requires protein and amino acids, the building blocks that make up proteins, to build collagen, to make hormones, to make antibodies that fight off infections, and to make enzymes cells need to function. Proteins and amino acids are also involved in transport. For example, proteins are needed to make hemoglobin, and they play a role in muscle contraction. Some parents worry that their kids aren't getting enough. Fortunately, most kids and adults get adequate amounts of protein if they eat a nutritious diet. In fact, some kids consume more protein than they really need.

How Much Protein Do Children Need?

The amount of protein kids need each day varies depending upon a child's age and weight. Based on Dietary Reference Intakes, kids between the ages of one to three need about 13 grams of protein each day. Four to eight year olds need around 19 grams of protein. The requirements increase to 34 grams a day for children between the ages of nine and thirteen. Kids that are smaller for their age need slightly less, while larger children need a little more.

Most Children Get Enough Protein in Their Diet

The majority of kids get more than enough protein in their diet, especially if they eat meat and dairy products. Children who eat a predominantly plant-based diet can still get adequate amounts of protein in their diet, but it takes a little more planning. Animal-based protein sources contain all of the essential amino acids that the body needs but can't make on its own.

Plant sources of protein are typically lacking in some essential amino acids. This means a child who eats a vegetarian diet should eat both grains and legumes. Grains supply the missing essential amino acids that legumes lack, while legumes supply the ones grains don't. Combining the two gives a complete protein source with all of the amino acids a child needs to stay healthy.

How to Add More Protein to Your Child's Diet

If you've determined your child isn't getting enough protein in their diet, try some of these kid-pleasing high-protein snacks. Spread organic peanut butter on a whole grain cracker or a slice of whole grain, and let you child enjoy its creamy taste.

Make your child a peanut butter yogurt smoothie using yogurt and a scoop of peanut butter. Give your child string cheese as a snack or a bowl of cottage cheese. Prepare tuna salad on whole grain bread for your child's lunch, and serve it with a glass of milk.

Prepare eggs their favorite way for breakfast or offer them a bowl of oatmeal with nuts and sunflower seeds on top. Add a scoop of wheat germ or flaxseed to their oatmeal or cereal for additional protein. When they ask for candy, give them a protein bar that's low in sugar instead. Send them to school with homemade trail mix that contains a mixture of nuts, sunflower seeds and dried fruit.

The Bottom Line?

Most kids get enough protein, but certain children with health problems may need larger amounts in their diet. If your doctor recommends more protein for your child, try some of these kid-friendly high-protein meals and snacks. They're rich in protein and nutritious.

References:

United States Department of Agriculture. "Dietary Reference Intake Tables"