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Children need a variety of foods—including protein—to nourish their growing bodies. But what does protein do for kids? And how can you help your little one get enough?

Essential protein

Protein foods are one of the five food groups, along with fruits, vegetables, grains and dairy. And they are an important part of your child's healthy diet.

For starters, protein foods supply vitamins and minerals your child needs. They also help the body build and repair all sorts of tissues—from muscles to skin.

Protein even helps support a healthy immune system.

The protein scene: More than milk and meat

If your child is drinking enough milk, that's already a good amount of protein. Meat is also high in protein. But it's a good idea to make it lean cuts. And remove the skin from chicken or other poultry.

Of course, your child's diet should be more varied than milk and meat. So here are some other healthy food choices that supply protein:

• Beans and peas of all shapes and colors.
• Eggs.
• Fish.
• Cheese.
• Yogurt.
• Oatmeal.
• Peanut butter on a slice of bread.
• Sliced turkey lunchmeat.
• Tofu (made from soybeans) sautéed with veggies (which also have protein).
• Whole-wheat pasta.

How much protein?

Toddlers don't need huge amounts of protein. And serving sizes for children are smaller than for adults.

For example, here are a few toddler-size servings of protein-rich foods:

• Cheese: ½ ounce (about a 1-inch cube).
• Cooked beans: 2 to 3 tablespoons.
• Eggs: ½ an egg.
• Meat: 1 ounce or 2 tablespoons of ground meat.

Be patient with picky eaters

Toddlers can be picky about foods. Getting them to accept a new food may take several tries. Keep that in mind as you continue to offer your child new and varied sources of protein.

Source: American Academy of Pediatrics

Reviewed 9/5/23