Children need protein and healthy fats, like adults do, to feel full and avoid snacking on excess carbs (sugar) throughout the day. Too much sugar can quickly add up and over time lead to unhealthy weight gain.  

While meals make up the majority of a child's nutritional intake, most children eat at least one snack per day for added calories that are needed for their growing bodies and minds. More importantly, protein and healthy fats help their bodies grow and function properly.

Avoid having unhealthy carbs in your home, such as chips, fries, and the like, and instead offer healthy proteins or fats. 

Let's take a look at how you can incorporate protein and healthy fats into your child's diet to help their bodies grow and function properly.

Protein

Protein helps in building new tissues and in producing antibodies to help fight infections. Without essential amino acids (the building blocks of protein), children would be much more susceptible to serious diseases.

High-quality protein in animal products such as meat, fish, milk, yogurt, cheese, and eggs contain a full array of amino acids. It's important to remember that children are not tiny adults and have their own specific, nutritional needs at different ages as they grow.

The Daily Recommendation of Protein in Ounce-Equivalents (oz-equiv) is as follows:

Age	Protein Equivalent in oz.
Toddlers 12-23 months	2 oz.-equiv
Children 2-4 yrs.	2-5 oz.-equiv
Children 5-8 yrs.	3-5 1/2 oz.-equiv
Girls 9-13 yrs.	4-6 oz.-equiv
Girls 14-18 yrs.	5-6 1/2 oz.-equiv
Boys 9-13 yrs.	5-6 1/2 oz.-equiv
Boys 14-18 yrs.	5 1/2-7 oz.-equiv

Fats

Fats are a concentrated source of energy, providing essential fatty acids that are needed for a variety of bodily processes (metabolism, blood clotting, and vitamin absorption).

Fats are an integral part of a well-balanced diet and critical for your child's growth and brain development. In general, fats should make up 30% of the calories in your children's diet. Focus on replacing unhealthy fats with healthy fats.

Healthy Fats and Proteins:

The following protein and fat ideas listed in the Health, Energy, & Longevity Plan (HELP) are good sources for children.

• 1 ounce of meat, poultry, or fish
• Seafood
• Eggs
• Beans
• Peanut Butter
• Nuts or Seeds
• Cream Cheese
• Cottage Cheese
• Sour Cream
• Avocados
• Olive Oil
• Butter
• Heavy Cream
• Full-Fat Plain Yogurt
• Cheeses

Foods like these can keep your child feeling fuller longer. Be creative! Mix and match some colorful foods like berries to make it more fun!

As a parent or caregiver, you can help your child develop healthy habits that can last a lifetime.  A healthy child becomes a healthy adult, and with your support and guidance your child will be both.  Getting your child to eat a healthy diet, no matter his or her age, can be an ongoing battle, but it's one well worth fighting for. 

Note: This post is intended for educational purposes only. Your use of this site does not create a doctor-patient relationship. Specific medical advice is only offered through membership in HELPcare Clinic.