Happy April, everyone!
Spring brings a sense of renewed energy- maybe even enough energy to take on that picky eater in your life! While picky eating is a very normal developmental phase for most young kids, it can be frustrating to feel like your little sidekick isn’t getting enough nutrition to meet his or her needs. Often times, a whole food group seems to be eliminated seemingly for no reason! Protein is a commonly rejected food group for picky eaters, and I often have parents asking about how to go beyond the ever-popular chicken nuggets. Here are some quick tips to help you introduce kid-friendly protein sources to your child.
First, let’s quickly remind ourselves that kids’ portions and nutritional needs are small, so a few bites might count for more than you think! Here are the Recommended Dietary Allowances (RDAs) for protein for kids:
Children ages 1-3: 13 grams
Children ages 4-8: 19 grams
Children ages 9-13: 34 grams
Girls ages 14-18: 46 grams
Boys ages 14-18: 52 grams
Here are some creative ways to reach those goals while making your little guy or gal smile:
- Plant Power: Leverage the plant protein trend. Add peanut butter (or sunflower butter for those with allergies!) to fruit, sandwiches, and even sauces for a meatless protein snack. In this energy bite recipe, peanut butter and flaxseed come together for 6g protein per serving and kids will love helping form the ‘bites!’: https://recipecenter.giantfood.com/recipes/106482/peanut-butter-energy-bites
- Carbs as a Vehicle: If your kiddo is partial to pasta, use it as a vessel for protein. Serve ravioli stuffed with chicken or turkey or add ham to mac and cheese (this recipe also calls for peas!): https://recipecenter.giantfood.com/recipes/34207/ham-cheddar-mac
- Don’t Forget Dairy!: If you’re thinking that your son or daughter isn’t a yogurt fan, don’t worry- there are plenty of create ways to add dairy to meals your child already likes! Use it as a fun dip for fruits (https://recipecenter.giantfood.com/recipes/29190/rainbow-fruit-skewers) or veggies (https://recipecenter.giantfood.com/recipes/28496/kids-love-tex-mex-dip). Greek yogurt is also an easily disguisable addition to many dishes- think anywhere from smoothies to pancakes to brownies!
- Beans for the Win: I personally believe that beans are a food that everyone should eat given the 5+ grams of both protein and fiber packed into one little ½ cup serving. If this is a tough sell for your child, you are most certainly not alone. Start by adding beans in fun ways, such as nachos (yes, nachos!). This recipe encourages portion control so that you don’t get too much of a good thing: https://recipecenter.giantfood.com/recipes/33416/roasted-corn-and-black-bean-nachos. Additionally, if you haven’t tried black bean brownies, definitely get on board- you may never go back! http://www.foodnetwork.com/recipes/melissa-darabian/black-bean-brownies-recipe
Until next time… eat well!
