A high-protein diet is essential to a functioning metabolism and is even more important for children than adults.Children between the ages of 4 and 13 years old should consume between 0.35 and 0.45 grams per pound of body weight.Teenagers should get at least half a gram ofProtein per pound of body weight.If your child is a picky eater, it can be difficult to reach these numbers.You can give your child the nutrition they need by designing their diet around their large concentrations of food.
Step 1: Encourage your child to drink milk.
A glass of milk has about 8 grams of protein.It's a good source of calcium, vitamins D and K.3 glasses of milk per day for children under the age of 9 is suggested by the U.S. Dietary Guidelines.A small amount of chocolate syrup can be used to make chocolate milk.Introduce your child to soy, almond, or coconut milk if they are sensitive to Lactose.The milks are fortified with calcium and potassium.
Step 2: Feed the eggs.
A single egg provides about 6 grams of protein.They are rich in vitamins A and B and Omega 3.Hard-boiled eggs are the healthiest way to prepare them.Some butter or oil is required for scrambling and frying.Find out what your child is fond of.
Step 3: You should include fruit that is rich in vitamins and minerals.
There are a few exceptions to the rule that fruit doesn't have much.Between 1 and 3 grams of protein can be found in figs, prunes, raisins, apricots, melon, nectarines, peaches, bananas, and avocadoses.They have a variety of vitamins and minerals.Try to get at least one serving of fruit per day.
Step 4: Provide your child with cereals or oatmeal.
Some whole grain cereals are high in fiber and are good for your child's energy levels.It's a good idea to give your child high-protein cereals for breakfast.Special K, Nature's Path, Post Selects, Kind Health, and Quaker Oats are some of the good cereals.Don't eat cereals with added sugar or candy.Add fruit or a small amount of cinnamon or honey to your child's food if they don't like it.
Step 5: A drink with a supplement.
Adding a supplement drink to your child's diet is a good way to make sure they are getting enough nutrition.If you want to add a supplement to your child's diet, make sure you talk to a doctor.Carnation Instant Breakfast PediaSure is one of the options.
Step 6: They should be fed lean meats.
The meat is high in calories.One cup of chicken or turkey has about 38 grams of meat in it, compared to 25 grams for pork, beef, and tuna.Try to get at least half a cup of meat into their diet.The healthiest ways to cook meat are broiling in or over water and baking it in the oven.Don't eat deep fried meats.
Step 7: Whole grain breads can be offered.
There are 2 slices of whole grain bread that have 7 grams ofProtein.Use whole grain bread to make meat or cheese sandwiches or serve it as toast with a small cut of butter.
Step 8: Prepare as a side dish.
The beans, lentils, and chick peas make for a good side dish.Tofu and edamame dip are both high in calories.A cup of chickpeas or beans can provide between 15 and 25 grams ofProtein.If your child doesn't like lentils, you can mix them with other foods like chopped meat, cheese, and/or rice.Spices can be added like cinnamon, nutmeg, paprika, cumin, oregano, or pepper.
Step 9: Feed them peanut butter.
A favorite among children, peanut butter is an excellent source of nutrition at 8 grams (0.28 ounces) per ounce.Excellent snacks include peanut butter on crackers, baby carrots, and celery sticks.The peanut butter and jelly sandwich is a good choice for a meal.It shouldn't be fed to them every day because it's high in cholesterol.Limit peanut butter to no more than four days a week.
Step 10: Offer them yogurt.
Between meals, yogurt is an excellent source of light nutrition.Greek yogurt is the best kind for it's 15 grams of protein per container.
Step 11: They should be encouraged to snack on cheese.
A slice of American cheese or a stick of string cheese has about 7 grams ofProtein.Children love cheese wheels, grilled cheese sandwiches and string cheese.Cottage cheese has the highest concentration ofProtein in it's snack container.
Step 12: Provide seeds and nuts.
It's easy to serve nuts and seeds as a snack.Try to add half a cup of nuts or seeds to their diet every day.If your child is vegetarian, you should make sure to include nuts in their diet because they have the same vitamins and minerals as meat.Almonds, pecans, and cashews are some of the best nuts because they have a lot of vitamins and minerals.Brazil nuts, walnuts and pine nuts are high in vitamins.Pumpkin and sesame seeds are rich in vitamins and minerals.They don't have a lot of flavor but can be added to other foods for a boost.