Who wins when we have high protein meals? Husbands, children, and moms all benefit from more protein in their diet.  Protein is needed for children and adults alike to support their growth and development, and to support their muscles, skin, hair, hormones, and immune system. Protein contains important amino acids that our bodies cannot make on their own. It helps keep blood sugar stable and promotes fullness. Including small amounts of protein with each meal and snack improves mood and behaviors. The key for meal preparers is to make the meals kid friendly.  Let’s discover family-friendly high protein meals everyone in the family will love and how much protein each person in the family needs.

How Much Protein Do Family Members Really Need?

Children need about ¼ to ½ of the amount of protein that adults need. Teenagers need ¾ the amount of protein as adults do. The amount depends on the gender and activity level of the child or teen. The following chart from Food to Table illustrates the Daily Child Protein Needs (grams/day), which can be found here: https://foodtotablerd.com/protein-for-kids-how-much-do-they-really-need/

Men need protein because they contain amino acids, the building blocks of life, which are essential for the creation and repair of body tissues. Protein also helps maintain muscle and aids muscle growth. Another plus is that protein boosts metabolism, which helps the body burn calories more efficiently. Protein is also found in hormones, enzymes, and aids in crucial biochemical functions. Immune health is supported by protein because the antibodies are proteins. Another important function of protein is aiding in aging gracefully by slowing down the reduction of muscle mass and allowing men to remain active and independent for a much longer time. Men generally need 56 grams a day, more if they are athletic or have intense physical outputs of energy. This is best achieved by spreading the intake over several meals and snacks. One prime time to take protein is after a workout, when protein can maximize muscle growth and recovery, according to https://www.mensfitclub.com/mens-health/why-is-protein-important-an-essential-guide-for-men/

Women need more protein as we age because our bodies tend to naturally loos about a half a pound of muscle per year beginning at age 30. Protein is the building block of our muscles, skin, enzymes, and hormones. It also helps us feel satisfied, so we are less likely to overeat. Not eating enough protein can prevent us from meeting our weight-loss goals and slow our metabolism. Women need the following amount of daily high-quality protein to off-set age-related muscle loss, called sarcopenia (https://www.womansworld.com/wellness/protein-requirements-by-age-how-much-women-really-need).

According to Real Food for Pregnancy, by Lily Nichols, RDN/CDE, the protein requirements in pregnancy are higher than previously thought. Researchers found that the estimated average requirement (EAR) should be set at 1.22 g/kg early pregnancy and 1.52 g/kg in late pregnancy. You can find out more information here: https://lilynicholsrdn.com/protein-requirements-pregnancy/

High Protein Meal Ideas

There is plenty of protein in meat from beef lamb, bison, venison; poultry from chicken, turkey, duck; wild-caught fish; organ meats; bone broth or stock; eggs; cheese, yogurt. Plant-based proteins from nuts, nut butters, seeds, legumes, and grains. Plant based proteins add fiber and phytonutrients.

Here are some great high-protein meal ideas:

High Protein Snacky Meal Ideas

Children love to choose their favorite foods to make their own snack plate. A combination of the following high protein snacks can be combined on a snack plate for a light meal.

So, you can see that there are many options of yummy protein options to choose from to meet our family’s higher protein needs. It may take some practice to get enough protein into our diets. Eating protein first is a great tip to help anyone who is struggling to eat enough protein. Choosing a variety of different proteins throughout the week will help as well.

Action Step

Do your best to choose high protein meals everyone in your family will love. Letting each person choose a favorite from a list of choices will help ensure that there are family friendly options for each family member.

May God bless you on your wellness journey!

Joni

P.S. What experience do you have with fixing high-protein foods?