It’s been ingrained in our minds since we were kids: Protein is important! And it’s true, people do need protein in their daily diets to lead healthy lives.
The USDA Dietary Requirements vary depending on the individual, but the average protein recommendations for children look like this:
- Ages 4-8 (Females and Males): 19 grams
- Ages 9-13 (Females and Males): 34 grams
- Ages 14-18 (Females): 46 grams
- Ages 14-18 (Males): 52 grams
All you have to do is give your kids any food with protein and everyone will be happy, right? Yeah…the real world often plays out a bit differently.
The problem with dietary suggestions is that people aren’t machines. It’s not as simple as saying, “We need to hit this number, so input that quantity.”
Humans have emotions and preferences, especially when it comes to food. It’s very common for younger people to be picky and not like what’s best nutritionally.
How Do I Get My Picky Eater to Eat Protein?
Seemingly out of nowhere, it becomes a struggle to get kids to eat foods with protein or vegetables or just about anything that’s healthy.
It can be frustrating, but fortunately, you can help them broaden their protein intake beyond chicken nuggets. There are plenty of good-tasting options that kids enjoy!
Picky-Eater Protein Options
Lorissa’s Kitchen Smoke Show Beef Stick
There’s a lot to love about the Smoke Show Beef Stick. First, the flavor is loaded with flavors that people of all ages enjoy. Second, they contain 8 grams of protein per serving.
But beyond those two primary benefits, they’re also portable and easy to carry. Lorissa’s Kitchen beef sticks are perfect for anyone 5 and above, making them a great lunch box snack! And yes, that means you too, momma! Keep reading for other options for your kiddos!
A Glass of Milk
If there’s one thing that seems consistent, it’s that kids love the taste of milk. The great thing about that is it’s loaded with nutrients! One cup of 2% milk (even lactose-free 2% milk) contains 8 grams of protein.
If your child needs soy milk, the good news is that it also contains 8 grams of protein per cup! Even if you make it a treat, one cup of reduced-fat chocolate milk has 7 grams of protein.
String Cheese
Kids of all ages (yes even parents!) love playing with their food. One of the most fun foods to play with seems like it was actually designed to be played with; string cheese!
But the more important factor is that children love the taste of it, too. That’s great because it’s also a nutritious snack – string cheese may contain 7 grams of protein per serving!
Peanut Butter Waffles
Breakfast foods aren’t always guaranteed to make kids excited, but pancakes and waffles are usually the exceptions!
A serving of frozen waffles features 2 grams of protein. You can add more protein to your morning by swapping maple syrup for peanut butter. One serving of peanut butter contains 8.99 grams of protein.
Nut Butter on Fruit
Pairing any type of nut butter with apples, bananas or even a vegetable like celery is an easy way to add protein to your picky eater’s daily diet.
We’ve already discussed the value of peanut butter, but other types of nut butter also provide great sources of protein. For example, about 100 grams (about 0.42 cups) of almond butter contains 20.8 grams of protein!
Quesadillas
Taco nights can be fun, but some of the ingredients can be off-putting for many picky eaters. That’s where quesadillas come to the rescue. Here’s how this shakes out nutritionally:
- Medium tortilla: 3.69 grams of protein
- 28 grams of shredded cheddar cheese: 7 grams of protein
The simplest quesadilla recipe still has a decent amount of protein. If your older kid is open to adding things like chicken and possibly vegetables, that further boosts the protein level and nutritional value.
Protein-Infused Baked Goods
Even the pickiest eaters tend to appreciate baked goods. Cupcakes, brownies, cookies, muffins, and plenty of other goodies usually bring a smile to little ones’ faces.
One way to boost protein without your child knowing is to add protein powder to the recipes, which can be a great way to sneak some protein into their diet. One scoop of whey protein powder is packed with 13 grams of protein.
But that’s assuming you only go with a standard baked good. You can add even more protein to the mix by incorporating an ingredient like peanut butter or chopped nuts into the recipe.
When in Doubt, Make it Fun!
Dealing with picky eaters in the family can be stressful. You just want them to get the nutrients their bodies need to grow, but it’s hard when you’re getting so much pushback.
First, take a deep breath and understand that it’s not an impossible task. There are a lot of protein foods available, and you can find this nutrient in options you wouldn’t expect.
The key is to try and have fun with it. Wholesome food doesn’t have to be boring, and foods with protein don’t always have to be perfectly wholesome. Life isn’t always ideal, so do the best you can and take the wins when they come.
Give Everyone in Your Family Some Fun Protein With Lorissa’s Kitchen Beef Sticks
Your family has a lot going on every day. There’s constant rushing to school, sporting events, and other extracurricular activities. When you need a quick snack to add some protein to the day, we’re here for you.
Lorissa’s Kitchen Smoke Show Beef Sticks are individually wrapped and ready to be on the move whenever you need them. They have a mouthwatering smoky flavor that the whole family can enjoy, and they contain 8 grams of protein per stick!
No matter which you choose, all of Lorissa’s Kitchen’s products are free of preservatives, certified free of the top 9 allergens (peanuts, tree nuts, wheat, milk, sesame, eggs, fish, shellfish, soy), and are certified gluten-free. Check out our products now and stock up today!
Lorissa’s Kitchen does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.
