Protein for Kids

Protein is an important nutrient that provides essential amino acids that helps children grow and develop properly. Protein is a part of every cell in the body and helps to build and repair muscle, tissue, skin, nails and hair. Protein also helps to build hormones, enzymes and a healthy immune system.¹

How much protein does my child need?²

The amount of protein a child needs depends on their weight; however, the chart below can be used to find generally recommended amounts.

Almost 100% of Canadian children aged 1-8 years had protein intake within recommended ranges.³ Healthy kids can meet their protein needs by eating a variety of healthy foods.

How to Include Protein in your Child’s Diet

• Offer milk to drink at most meals and snacks.
• Include lean cuts or fat trimmed meat and lean or extra lean ground meats.
• Serve fish at least two times per week.
• Offer whole-grain ceral or oatmeal with nut or seed butters. If age appropriate, add slivered almonds, pumpkin seeds or other nuts/seeds.
• Make a hearty lentil vegetable soup for lunch.
• Offer hummus and raw vegetables for snack.
• Cook a bean chili that’s loaded with vegetables.
• Try adding tofu to a stir-fry with a variety of vegetables.
• Offer yogurt, cottage cheese or nut butter on whole-grain toast for a snack.

 If you are concerned about the amount of protein your child eats, talk to a Registered Dietitian or your doctor.