Protein is King!

Protein is not only the building block of growth, it also factors in to the manufacture of hormones, antibodies and enzymes. All things that you want your child’s body doing effectively.

Here is a rundown of what you need to know…

  • Estimates vary but do a quick calculation of 1.12 grams per kg of the child’s body weight to assess the number of grams a child from the age of 1 to 10 needs.
  • After age 10 use the adult estimate of .8-1 gram per kg of body weight (assuming an average weight and BMI)
  • There is no benefit to consuming more than this amount
  • There may, in fact, be a cost to consuming more than you need. Excess protein is broken down and excreted as waste; you don’t want any more of this kind of waste removal than necessary. Plus any extra calories from any form will only be stored as fat.

But what kind of protein is best?

  • Animal protein is called “complete” because it contains all the amino acids necessary. However, all animal protein comes with saturated fat and cholesterol.
  • Plant sourced proteins have varying amounts of amino acids that need to be combined in order to be used as a building blocks. Plant sources of protein come in delicious packages usually containing fibre.
  • You get to choose which source is right for you and your family!
  • I believe a balance of mostly plant sources and select animal sources is the best way to go

Here are some estimated protein amounts of common foods, mix and match until you get to a number that is right for you:

Plant Based
Grams of Protein
3 tbsp Hemp Seeds
15 grams
½ cup Soybeans (organic)
11 grams
½ cup firm tofu (organic)
19.9 grams
¼ cup raw almonds
8 grams
1 cup cooked Quinoa
8 grams
1 cup beans
12-14 grams


Animal Sources
Grams of Protein
1 large boiled egg
6 grams
6 oz fish
38 grams/div>
1 cup plain, non-fat yogurt
13 grams
½ cup grated cheddar cheese
14 grams
1 small chicken breast
54 grams
6 oz Beef tenderloin
46 grams
6 oz Pork tenderloin
36 grams
6 oz Lamb loin
44 grams

Here is the kicker…the trick is to obtain the highest protein in the leanest way while getting the most nutrients. In order to do so, I suggest choosing as close to the top of this list as often as possible and supplementing from the lower options on occasion. The bottom line is that it is not hard to get enough protein but it can take a shift in thinking to get enough from the best sources.

If you make sure that all meals and snacks contain some protein, you will be well on your way. Try this Almond Muffin Recipe; it has a whopping 13 grams of protein from excellent sources!

Almond muffins with Cranberries

Recipe By :Theresa Albert, DHN, RNCP
Serving Size : 12 Preparation Time: 10 minutes

  • 2 1/2 cups almond meal — sometimes called almond flour
  • 2 teaspoons baking powder
  • 1/4 teaspoon sea salt
  • pinch nutmeg
  • 1/2 cup melted butter
  • 3 eggs
  • 1/3 cup water
  • 1/3 cup maple syrup
  • 1/2 cup fresh cranberries

Mix together almond meal, baking powder, sea salt and nutmeg.

Melt butter, mix in water, maple syrup and then eggs.

Mix together and divide into muffin tin lined with paper muffin cups.

Bake at 350 F for about 25-30 minutes.

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