Centsable Health: making sure kids get enough protein in their diet
SIOUX CITY, Iowa (KTIV) -
Protein is important for growing kids because it helps them build muscle. But making sure even the pickiest eaters get enough of it isn't always easy.
Fareway Registered Dietitian Whitney Packebush offered these tips in the latest edition of Centsable Health.
First, we need to understand how much protein kids need. Specific requirements depend on the age and weight of a child, but in general:
Age 1 to 3 need 13 grams of protein per day.
Age 4 to 9 need 19 grams
Age 9 to 13 need 34 grams
Age 14 to 18 need 46 grams
What does that look like? Here are some comparisons to put that in perspective.
1 cup of milk = 8 grams of protein
3 ounces of meat = 21 grams of protein
1 cup beans = 16 grams of protein
8 ounces yogurt = 11 g protein
1 egg = 8 grams protein
2 Tbsp. peanut butter = 7 g protein
Here's a recipe that offers the health of a homemade meal, but the restaurant texture kids often prefer.
Homemade Chicken Nuggets/Chicken Strips
2 eggs, beaten
1 cup flour
1 cup bread crumbs OR Panko bread crumbs
Salt and pepper, to taste
While chicken is still slightly frozen, slice into very thing pieces. Cover with wax paper and pound with a meat mallet.
Dredge chicken into flour seasoned with salt and pepper, then eggs, then bread crumbs. Repeat until all pieces are breaded. Add approximately 1 Tbsp. of canola oil to a baking dish and add chicken. Bake at 350F for 10 minutes. Flip and bake for 5 more minutes. Enjoy!!
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