What to Feed Kids Every Day

Lean Protein

Lean Protein

Protein-rich foods help build and repair every tissue in the body that kids need to grow. They also contain must-have nutrients -- like iron, zinc, and B vitamins. Shop for the leanest meats (such as skinless chicken, turkey, or a cut of beef with "loin" or "round" in its name) to get protein minus the unhealthy fats. At least once a week, kids should also eat fish and beans, which have nutrients that are not found in meat. Look for seafood such as shrimp, cod, and wild salmon that is low in mercury and is sustainably caught.

HOW MANY SERVINGS EACH DAY

Toddlers (age 2): 2

Preschoolers (ages 3-4): 2-5

School-age Kids (ages 5-8): 3-5

WHAT'S IN A SERVING

1/4 cup tofu

1/4 cup kidney beans

6 shrimp

2 Tbs. hummus

1/2 piece grilled chicken

1 egg

1 slice deli meat

1/2 cup black bean soup

1/2 small turkey or beef burger

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