Tips on Providing Enough Protein and Iron in Your Kid's Diet

Do you have a 3 - 5 year old who is a picky eater? You wonder if he or she is eating enough protein and iron, or too much fat during meals. Here are a few tips and strategies to provide your child with the protein and iron needed for a healthy active life.

First of all, your 3 - 5 year old doesn't need as much protein as you might think. Sitting at the dinner table with your family, you see leftover meat in your child's plate. This does not necessarily mean that your child is being picky. He or she may have already eaten all the protein needed for that meal.

A 3 -5 year old only needs 1/3 cup if meat, fish, cheese, or poultry for each lunch and dinner. Other proteins that meet the protein meal requirements are 6 TBS. cottage cheese, 1 egg, 6 TBS. cooked lentils, 3 TBS. peanut butter or other nut butters, 6 TBS. nuts, or ¾ cup yogurt.

Providing your child with enough protein is easy if you also add some to snacks. Mix up some sunflower seeds, pumpkin seeds, almonds, macadamia nuts, and pecans for a protein packed snack. Kids love this protein mix and it fills them up, as well, so they are not snacking as much.

Serving peanut butter can be tricky because 3 TBS. may not seem like much, but when you spoon it out, it is a large amount for children to consume. 3 TBS. peanut butter is also a choking hazard, so make sure the amount is not too much for your child to swallow. The good thing about peanut butter is that it is full of protein and contains no cholesterol. Add string cheese or eggs to the meal when serving peanut butter to make up the rest of the protein.

Yogurt is a terrific snack and side dish to a meal. Yogurt is available in so many flavors, there is sure to be one that your child will like. When serving yogurt as a protein alternative, make sure it is yogurt in a cup. Yogurt bars or yogurt covered pretzels do not contain enough protein to really matter. Keep in mind that most yogurts have added sugar, so it shouldn't be given as a meat alternative at every meal.

In addition to protein, children need iron to replace the iron lost during their speedy growth. Iron is necessary for providing energy to active children and it wards off colds, infections, and the flu. The most common nutritional deficiency today is lack of iron. It is mostly found in 1 - 3 year old children, teenagers, and women. Prevent anemia in your child by adding a few foods rich in iron every day to your family's meals.

Some of the best foods that contain iron are: red meat, pork, poultry, lentils, iron-enriched whole grains and cereals, seeds, greens like spinach and kale, eggs, tuna, and nuts. The body absorbs iron from meat and poultry easier than grains, beans, and eggs. Combining iron enriched foods with a fruit containing vitamin C will help your child absorb the iron they need. For example: cereal and berries, peanut butter sandwich and an orange, lentils in tomato sauce, a cooked egg and a grapefruit.

If you're wondering about the amount of fat your child should eat and if it is good for him/her, the answer is yes. All children need some fat in their diets to have a balanced diet. Fat provides energy, helps with absorption of vitamins, and adds flavor to food. It is best to limit the amount of fat intake to about twice a week. Certain fats are better than others to serve to your family. Use olive oil or canola oil instead of butter or margarine, and buy vegetable oil for cooking rather than bacon fat, lard, or shortening. You can substitute high fat products with low-fat items. For instance: instead of serving bacon, serve Canadian bacon. In place of butter, cook with applesauce. Bake chicken rather than frying. Serve ground turkey rather than ground beef. Use tuna packed in water, rather than packed in oil.

Following these tips on adding protein and iron to your child's diet will help your child grow into an active, healthy boy or girl. They will have all the energy they need for a life full of fun and adventure.