The amount of protein kids need varies depending on their age. Here's a breakdown based on recommendations:
Protein Needs by Age Group
The following table outlines the daily protein requirements for children, based on information from CHOC - Children's health hub:
| Age | Grams of protein per day |
|---|---|
| Toddlers 1 to 3 years | 13g (or 0.5g per pound of body weight) |
| Children 4 to 8 years | 19g |
| Children 9 to 13 years | 34g |
| Teens 14 to 18 years Boys | 52g |
It's important to note that the amount of protein needed can also be estimated by weight for toddlers, at about 0.5 grams per pound of body weight.
Practical Insights
- Variety is Key: Instead of focusing solely on hitting exact numbers, ensure your child consumes a variety of protein sources.
- Protein Sources: Good sources of protein include meat, poultry, fish, eggs, beans, lentils, nuts, seeds, and dairy products.
- Balanced Diet: Protein should be part of a balanced diet that includes plenty of fruits, vegetables, and whole grains.
- Listen to Your Child: Children's appetites fluctuate. Offer a variety of healthy foods at meals and snacks and let them regulate their intake.
Solutions for Ensuring Adequate Protein Intake
- Plan meals and snacks that include protein-rich food sources.
- Offer choices so kids feel more in control of what they are eating.
- Incorporate protein into snacks, such as cheese sticks, yogurt, or a handful of nuts if age-appropriate.
Remember to consult with a pediatrician or registered dietitian if you have specific concerns about your child's protein intake.
