Many worried babies and fussy toddlers aren’t getting enough protein. But how much protein does a 2-year-old need? What about a 1 or 3 year old?
First, it’s helpful to recognize that proteins are part of every cell in the body. According to the U.S. Food and Drug Administration (FDA), this nutrient plays an important role in the construction of cells and tissues. It is also important for cell repair and many different bodily processes, such as immune response, hormone production, and blood clotting. The Dietary Guidelines for Americans also explain that protein is essential for the brain health of developing young children.
In short, everyone, especially children, needs to consume protein in their diet in order to grow and develop. But it is also possible to consume too much protein. Here are guidelines on how much protein young children need, as well as advice on protein-rich foods in their diets.
How Much Protein Do Toddlers Need?
So how much protein do 1, 2, and 3 year olds need? Overall, it may be lower than you expected. For example, at each meal, your child may need 1 ounce of meat (about the size of three small dice) or 2 to 3 tablespoons of beans, depending on the amount of milk they consume.
AAP adds that if your child drinks the recommended 16-24 ounces of whole milk (or a milk alternative like soy milk) per day, they may get all the protein they need. Note that the organization recommends skim or low-fat milk (not whole milk) for children over 2 years of age.
The Dietary Guidelines for Americans also explain that if your child is still drinking breast milk, they may have less protein requirements for solid foods because breast milk contains protein. However, AAP encourages a shift from breast milk to solid foods as the primary source of nutrition for children in their early childhood.
A Good Source of Protein for Young Children
When solid foods are introduced, more protein-rich foods should be included in your child’s diet. Here are some of the best protein sources recommended by AAP for young children:
- Bean
- Cheese
- Cow’s or soy milk (only recommended for children over 12 months)
- Egg
- Fish
- Hummus
- Lentil
- Meat
- Nut butter
- Rolled oats
- Seed butter
- Bean curd
- Turkey
- Vegetables such as peas or broccoli
- Whole wheat pasta
- Yoghurt
As an added bonus, high-protein foods like meat and legumes also provide iron and zinc, which are essential nutrients for babies.
Can Toddlers Eat Too Much Protein?
Protein is an essential nutrient for young children, but what happens if you consume too much protein? Although research is limited, a 2018 study found a link between a high-protein diet in the first 24 months of life and an increased risk of being overweight or obese later in life.
However, this association is mainly attributed to milk proteins, which are found in a variety of infant formulas, milk, cheese, and yogurt. This finding suggests that excess protein from meat or vegetables may not be affected (although other studies have linked animal protein as a whole to an increase in body mass index). In addition, the study was not clear enough to prove a clear link or say how much protein is “too much” for infants and toddlers.
Excessive protein intake, especially supplements, can also have other negative consequences, such as kidney or liver damage, or an increased risk of dehydration. In general, parents and caregivers can focus on providing balanced meals and snacks for young children, which includes all food groups that contain protein, vegetables, fruits, whole grains, and healthy fats.
Should I Be Concerned About My Child Getting Enough Protein?
Chances are, there is no need to worry about your child consuming too little protein unless they are a very selective eater and give up all dairy and other protein-rich foods.
Of course, if your doctor is suggesting that your baby or toddler needs some catch-up growth or needs more protein due to a health condition, work with your health care team to create a customized plan to ensure your toddler gets the nutrients they need for their unique development.