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How much protein & vegetables should my children be eating? I found this chart which from a professional point of view I agree, would be a wonderful way to eat. Also from being the mother of a vegetarian daughter and one ‘meat & potato’ son; I find it alarming! This chart is a reminder that every mouthful counts & every meal matters! It comes from a book by Antonia Kidman called “Fussy Eaters”. This book also has a good reward chart concept for trying new foods.
| Age of Child | Protein | Fruit Serves | Vege Serves |
|---|---|---|---|
| 1-3 years | 14-18 grams (2 cups milk) | 1-2 | 2-4 |
| 4-7 years | 18-24 grams (1 cup milk plus 80g fish) | 1-2 | 2-4 |
| 8-11 years | 27-38 grams (30g cheese, 1 cup milk) | 1-2 | 3-5 (plus a few almonds) |
| 12-18 years | 42-70 grams (120g chicken, 2 eggs, 6 almonds) | 3-4 | 4-9 |
Grams of Protein Table
Actual grams of protein will vary slightly by brand & product.
| Food | Grams of Protein |
|---|---|
| Chicken Breast, Lean Beef, Lean Lamb 120g | 20 |
| Fish 160g Fillet | 20 |
| Canned Tuna 100g | 25 |
| Egg, whole | 6.1 |
| Egg, white | 3.4 |
| 1 Cup soy milk | 5-10 |
| 1 cup cow’s milk | 8 |
| 1 cup cow’s milk skim | 8.4 |
| Yoghurt, plain, 1/2 cup | 3.9 |
| Yoghurt, plain skim, 1/2 cup | 6.5 |
| Tofu, 90g | 7-10 |
| Cottage Cheese 1/2 cup | 10 |
| Hard Cheese 30g | 7 |
| Ricotta Cheese 60g | 7 |
| Almonds | 4.6 |
| Sunflower Seeds 28g | 6.5 |
| Pepitas 28g | 7 |
| Chickpea 1/2 cup | 7.25 |
| Soy Beans 1/2 cup | 14.3 |
| Kidney Beans 1 cup | 13.3 |
| Potato 1 baked | 4.7 |
| Baked Bean 220g | 20 |