Glossary · Nutrients
Protein (for children)
A nutrient that helps build the body as children grow. You don't need to count grams: a protein food like egg, yogurt, cheese, meat, fish, beans or tofu at most meals usually covers it.
Protein foods by age
From around 6 months: soft scrambled egg, finely shredded chicken, flaked fish with every bone removed, mashed lentils or beans, soft tofu and plain full-fat yogurt. Toddlers can move on to small meatballs, bean patties, grated cheese, hummus and thinly spread nut butter. Older children can mostly share whatever protein the family is eating, cut to a size that suits them.
Easy ways to fit it in
- Breakfast: egg, yogurt, or nut butter spread thin on toast.
- Lunch: hummus, cheese, beans or leftover chicken.
- Dinner: the family's protein, minced or cut small for younger children.
- Snacks: yogurt with fruit, cheese with crackers, or a chopped hard-boiled egg.
Protein for older children
School-age children often eat more protein at lunch and dinner than at breakfast. An egg, yogurt or nut butter at breakfast spreads it out, and a protein food in a packed lunch, like hummus, cheese, beans or leftover chicken, rounds out the midday meal.
Most children get plenty
Many parents worry about protein, but children who eat a mix of foods usually get enough without anyone counting. A protein food at most meals is a simple habit that covers it. Toddlers who drink a lot of milk can fill up on it and leave less room for other food, so serve milk with meals and offer water between them. In vegetarian and vegan homes, a bean, lentil, tofu or egg food at most meals covers the same ground.
Read more
References
Related terms
Miriel uses this concept across food scans, meal plans, and AI Coach responses where it is relevant to a child's profile. For the underlying clinical and scientific basis, see the research page.