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Nonmeat Protein Food Sources for Children

Raising a child on a vegetarian diet can help that child grow up slimmer, healthier and with a steadier growth rate than the child's meat-eating peers, according to the Physician's Council for Responsible Medicine. A meat-free diet for a child does not have to be protein-deficient. Nonmeat, plant-based protein sources not only provide protein for healthy muscles, but many other nutrients as well, including calcium, fiber, vitamin D and antioxidants.

  1. Dairy

    • Dairy products like milk, cheese and yogurt are excellent sources of protein; they also provide calcium and vitamin D for growing bones. In fact, the American Academy of Pediatrics announced that even lactose-intolerant children shouldn't entirely eliminate dairy from their diets, because the mix of nutrients in dairy products is "essential for growth in children." Three servings of dairy each day are recommended for growing children. One serving amounts to about 8 ounces of milk or yogurt.

    Beans and Legumes

    • Beans and legumes, such as pinto beans, lentils, navy beans, chickpeas and black-eyed peas, are a good source of dietary protein and fiber. One serving of beans is about 1/2 cup cooked. Children ages five and six should consume 1/2 to 1 cup of beans daily, while seven to 12-year-olds can consume up to 2 cups daily.

    Nuts

    • Nuts, including chopped nuts, nut butters like peanut and almond butter, and whole seeds like pumpkin seeds and sunflower seeds, contain both fiber and protein and are good for portable snacking. Because nuts are high in calories, one serving is relatively small at about 1 tablespoon.

    Nutritional Shakes

    • If you have a finicky eater, nutritional shakes specially formulated for children can help fill in any nutritional gaps, especially with protein. Most nutritional shakes are designed as meal replacements, and contain a combination of milk and soy protein, as well as vitamins, fiber and minerals. Their kid-friendly flavors like chocolate, vanilla and strawberry make them easier for kids to take.

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