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, fiber as well as vitamins and 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; it is 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

Red Meat (Lamb, Beef, Pork, Venison)

1oz ~ 7 gms

Poultry (Chicken, Turkey, Duck)

1oz ~ 7 gms

Fish

1oz ~ 6 gms

Soy (Tofu, Tempeh)

1oz ~ 3gms

Nut Butter (Peanut, Almond or Cashew)

1 Tbsp ~ 4 gms

Legumes (Peas, Beans or Lentils)

2-3 Tbsp ~ 3-4 gms

Soy (Edamame)

2-3 Tbsp ~ 4-6 gms

Hummus

2-3 Tbsp ~ 2-3 gms

Egg

½ egg ~ 3 gms

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 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