What’s on the Plate: Protein
Toddler Feeding WHAT’S ON THE PLATE: PROTEINS
Proteins include:
Seafood
Red meats
Poultry
Eggs
Soy products (soybeans, tofu, and tempeh)
Nuts
Seeds
Legumes: Beans Lentils, Peas (split peas, pigeon peas, and black-eyed peas)
Legumes. Protein or vegetable?
The answer is both. Legumes, such as beans, peas, and lentils are part of the protein group above, but because legumes are the seed portion of a plant they can also count as part of the vegetable group. However, you should designate each serving of beans, chickpeas, lentils, etc., as either protein or vegetable–not both. Decide based on other foods you plan to serve your child during the meal and throughout the day and place them in the category that best completes a meal nutritionally. Legumes are rich in protein and fiber as well as vitamins & minerals, including iron.
Seafood. Healthy or too many concerns?
Seafood gets a bad reputation primarily because it's known to contain some undesirable contaminants, mainly mercury. Seafood has many nutritional benefits; including it’s the best source of OMEGA 3s (DHA and EPA). DHA and EPA are critical for brain development, and our bodies cannot make their own. Ideally, we consume them through our diet rather than taking a supplement. However, supplements are an option if regular seafood consumption is not possible.
These seafood options have the lowest levels of mercury:
Anchovy
Black Sea Bass
Catfish
Tilapia
Mullet
Cod
Flounder
Haddock
Freshwater Trout
Sole
Hake
Herring
Perch
Pollock
Salmon
Sardine
Light Tuna and Whiting
Scallop
Shrimp
Squid
Crab
Lobster
Oyster
Clams
Crawfish
Try to offer these seafood choices one to two times per week.
For more information on consuming seafood safely, here is an excellent resource from the FDA.
Toddler Serving Size: Proteins
Proteins
Toddler Daily Need: ~13 grams per day
Serving Size & Amount of protein
1oz ~ 7 gms Red Meat (Lamb, Beef, Pork, Venison)
1oz ~ 7 gms Poultry (Chicken, Turkey, Duck)
1oz ~ 6 gms Fish
1oz ~ 3gms Soy (Tofu, Tempeh)
1 Tbsp ~ 4 gms Nut Butter (Peanut, Almond or Cashew)
2-3 Tbsp ~ 3-4 gms Legumes (Peas, Beans or Lentils)
2-3 Tbsp ~ 4-6 gms Soy beans (Edamame)
2-3 Tbsp ~ 2-3 gms Hummus
½ egg ~ 3 gms Egg
¼ Rule. If you don’t want to calculate or weigh food portions, the general rule is Toddler Serving size = ¼ Adult serving
Snacks = mini-meals. Like meals, snacks should be nutritionally dense and include a variety of foods.
Snack serving = ½ toddler serving sizes.
Do offer 3 meals plus 2-3 snacks but limit to no more than 3 snacks per day
If possible offer each item at each meal and in ½ portions at each snack
Serve with milk or water
1 protein
1 carb
1 fat source if the protein is lean
1 vegetable or 1 fruit
