Ways to increase protein intake in children's diets
Parents can use various food substitutions and additions to meet the daily protein requirements of growing children.
According to The Times of India, children require protein for immune support, tissue repair, and essential growth. Dietary guidelines from the American Academy of Pediatrics state that children aged 4 to 8 need approximately 19 grams of protein daily, while those aged 9 to 13 require about 34 grams.
Parents can increase nutrient density by replacing a portion of all-purpose flour with almond, oat, or sunflower seed flour in items like muffins and pancakes. For example, a quarter-cup of almond flour contains roughly 6 grams of protein, whereas refined wheat flour contains 3 grams.
Dairy options such as Greek yogurt and cottage cheese can be blended into smoothies, pasta sauces, or pancake batters. Research published in Nutrients notes that dairy proteins like whey and casein support muscle growth and bone development in children.
Other methods include adding hemp or chia seeds to oatmeal and using pulse-based pastas made from chickpeas or lentils. A 2-ounce serving of chickpea pasta provides 14 grams of plant-based protein, which is double the 7 grams found in regular pasta.
Pureed legumes, such as edamame or red lentils, can be mixed into soups or meat mixtures to increase protein and fiber. Additionally, eggs provide 6 grams of protein per large egg and can be served as egg bites or French toast sticks to assist with growth markers.