Your child's protein needs

In order to effectively "eyeball" the amount of protein your child is eating, consider the following measurements. One easy tip: the palm of your hand (without thumb or fingers) or a deck of cards equals about 3 ounces (85 g) of food.

• 1 scoop of protein powder = 25 g of protein
• 4 oz (115 g) of chicken or fish = 28 g of protein
• 3 oz (85 g) of sirloin steak = 25 g of protein
• 1/2 cup (125 mL) of egg whites = 13 g of protein
• 1 oz (28 g) of low-fat cheese = 7 g of protein
• 1 cup (250 mL) of lima beans = 15 g of protein
• 4 oz (115 g) of firm tofu = 10 g of protein

Teens require a higher caloric intake due to their growing energy and developmental needs. Protein, iron and calcium intakes all increase during adolescence.

7 ways to serve up more protein
1. Stuff a pita with tomatoes, lettuce, turkey slices and mustard for the perfect school or at-home lunch. Turkey has 5 grams of protein per ounce (28 g).

2. Serve your child a yogurt with fruit for snack. Plain yogurt contains between 10 and 14 grams of protein per eight ounces (240 mL).

3. Fill your child's cereal bowl with organic cow's milk or soy milk. Cow's milk has eight grams of protein per cup (250 mL) while soy milk has approximately six grams of protein per cup.

4. Try tofu in a stir-fry with a flavourful sauce or silken tofu in a morning chocolate banana smoothie. Half a cup (125 mL) of tofu = eight grams of protein

5. Make your children natural peanut butter and jam sandwiches on whole wheat bread. Two teaspoons (10 mL) of natural peanut butter offers eight grams of protein.

6. Roll tilapia or sole in bread crumbs or mix canned salmon with sweet potatoes and bread crumbs and make salmon cakes. One ounce (28 g) of fish offers eight grams of protein.

7. Make your child a delicious egg wrap. One egg contains seven grams of protein.

Read our 7 tips for raising active, healthy kids.

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