Eggs are a great source of protein for kids of all ages. They are also packed with other important nutrients, such as choline, vitamin D, and lutein.
Tofu
is a plant-based protein source that is perfect for kids who are vegetarian or lactose intolerant. It is also a good source of calcium and iron.
Seafood
is a good source of protein and omega-3 fatty acids, which are important for brain development. Salmon, tuna, and sardines are all good options for kids.
Quinoa
Quinoa is a whole grain that contains all nine essential amino acids, making it a complete protein source.
Legumes
Legumes, such as beans, lentils, and peas, are a good source of protein and fiber. They can be added to soups, stews, and salads, or used to make hummus and falafel.
Nuts
Nuts are a good source of protein, fiber, and healthy fats. They can be eaten as a snack or added to yogurt, oatmeal, or cereal.
Lean meats
Lean meats, such as chicken and turkey, are a good source of protein and other nutrients, such as iron and zinc.
Yogurt
Yogurt is a good source of protein, calcium, and probiotics. It can be eaten plain or with fruit and granola.
Milk
Milk is a good source of protein, calcium, and vitamin D. It can be drunk plain or added to cereal, smoothies, and yogurt.
Seeds
Seeds, such as chia seeds, flaxseeds, and pumpkin seeds, are a good source of protein, fiber, and healthy fats. They can be added to yogurt, oatmeal, or cereal.