High protein baby food
Best Proteins for Babies – Happiest Baby
By Gabrielle McPherson, MS, RDN, LDN
You might think of babies as mini bodybuilders…though they’re far from pumping iron, they make incredible gains during their first year of life! Babies triple their size by 12 months, and that massive amount of growth requires plenty of nutrition (especially from protein).
When introducing solids, many parents’ first instinct might be to load Baby up with fruits and veggies. And while, yes, fruits and veggies offer lots of valuable nutrients, they come up short on the protein babies need. On average, your babbling bundle needs about 11 grams of protein daily, which can be broken down into one to four tablespoons servings between 6 months and 12 months of age.
So, alongside those carrot and spinach purees, make sure you’re serving up plenty of muscle-building proteins too. A good place to start? These 10 protein-rich foods that will help support your baby’s growth and development.
Salmon
Though your baby isn’t quite ready for sushi or sashimi, fully cooked salmon is a perfect match. Salmon boasts lots of potassium, brain-building choline, and—you guessed it—protein! Two tablespoons of salmon contains a whopping 5.6 grams of protein. The pink fatty fish is rich in omega-3s, to boot, which supports your little one’s vision, brain, and nerves. And good news for busy parents: There’s no shame in offering canned salmon, which has higher amounts of bone-friendly nutrients like calcium and vitamin D!
Ground Beef
Though many parents may feel nervous about offering babies meat, know that beef is a gold-mine of good nutrition. Beef contains must-have nutrients for babies, including iron for healthy blood cells and anemia prevention, zinc for an immunity boost, and choline for brain power. To serve, brown some raw lean ground beef on your stove until no pink parts are left. You can puree the meat while it’s hot and moisten with water, breastmilk, formula, or a low-sodium broth.
Blending beef with pureed veggies or rice is another option, too! Two tablespoons of ground beef supplies 5.5 grams of protein.
Chicken
A popular first food, chicken doesn’t disappoint nutrition-wise because it’s a healthy source of niacin for energy, selenium for healthy skin and heart tissues, and protein for growth. You can prep cooked chicken by shredding, pureeing, or cutting it into tiny pieces. Create your own baby-food blend by pureeing chicken with green peas or pears.
Peanut Butter
There was a time when parents held off on introducing peanut butter out of concern that their little one would have an allergic reaction. Now, there’s evidence that introducing peanut butter early can lower the chances of developing a peanut allergy. According to the Dietary Guidelines for Americans 2020-2025, your baby can benefit from eating peanut butter at around 6 months of age.
However, straight peanut butter is too thick and sticky for babies and can pose a choking risk.
So, before offering peanut butter to your little eater, thin it with breastmilk, formula, or pureed fruit. When possible, stick to varieties that are low in sodium or salt-free. Babies have immature kidneys, which can become overloaded with too much salt. One tablespoon of peanut butter gives your babe 3.5 grams of muscle-building protein.
Eggs
There isn’t much to eggs-plain, as eggs are famous for their protein benefits (two tablespoons of eggs have 2.7 grams of protein). They also contain choline for your baby’s brain health. Thoroughly cook eggs by scrambling them on your stovetop, you can make your scramble softer by whisking your raw eggs with breastmilk or formula milk before cooking. Babies who are eating finger foods can try a cut-up omelet or hard-boiled egg.
Tofu
Tofu is an easy-to-munch nutrient powerhouse, making it a great food for infants. In addition to serving up 1.8 grams of protein, tofu is excellent source of calcium to protect your baby's teeth and gums.
You can offer small pieces of soft tofu or puree with fruit for a creamy snack that’s sure to fill little tummies.
Cottage Cheese
Add some new textures to your wee one’s diet with cottage cheese. Two tablespoons of cottage cheese give your babe 1.6 grams of protein. The dairy-based food loads your little one up with calcium, choline, and vitamin A for those developing peepers. Stick to lower sodium varieties with under 100 grams of sodium per serving. Serve cottage cheese plain or mix it with mashed sweet potato or a fruit puree.
Greek Yogurt
While cow’s milk is a no-no for babies until they reach 12 months, yogurt is fair game. Greek yogurt is one of the most protein-wealthy yogurts and is a good source of calcium, magnesium, and phosphorous to nourish your babe’s growing bones. Two tablespoons of Greek yogurt contain 1.4 grams of protein. Offer your mini muncher plain whole milk Greek yogurt mixed with some pureed fruit for a spoon-able snack.
Lentils
Lentils are easy-to-digest plant proteins that are a must-have food for babies because they’re brimming with nutrients like iron, calcium, phosphorus, calcium, choline, and folate, as well as 1.
1 grams of protein. Before cooking, rinse and sift through raw lentils to remove any possible debris from harvest, making them safer for your tiny nosher to nibble.
Quinoa
Quinoa grains are soft-cooked edible seeds. They’re chock-full of nutrients like folate and iron for your baby’s developing brain. Quinoa is considered a complete protein. That means it’s packed with all nine essential amino acids the body cannot make on its own but relies on to support rapid growth. There’s a natural coating of saponin on quinoa that you’ll need to rinse off before cooking as it can have toxic effects and a bitter taste. Boil quinoa seeds in water or a low-sodium chicken or veggie broth for extra flavor. Two tablespoons of quinoa have 0.5 grams of protein.
More advice about feeding babies:
- Happiest Baby's Feeding Guide
- Best Puree Recipes for Babies
- What to Know About Baby Led Weaning
- Best Foods for 6- to 9-Month-Olds
- Best Foods for 10- to 12-Month-Olds
About Gabrielle McPherson
Gabrielle McPherson, MS, RDN, LDN is registered dietitian in Missouri who specializes in community and pediatric nutrition.
Gaby is passionate about encouraging families to eat well in simple, practical ways that are realistic...and delicious! When not working, Gaby loves cooking, baking, and making messes and memories with her sous-chef/preschooler Charlotte.
View more posts tagged, feeding
Have questions about a Happiest Baby product? Our consultants would be happy to help! Connect with us at [email protected].
Disclaimer: The information on our site is NOT medical advice for any specific person or condition. It is only meant as general information. If you have any medical questions and concerns about your child or yourself, please contact your health provider.
Here Are High-Protein Baby Foods Ideal for Your Infant
Here's why it's important to feed your baby food high in protein
By NewFolks
Introducing your baby to solid food is an exciting milestone in their development.
And while you want to make sure they’re loving all these new foods you’re introducing, it’s important to ensure they’re also getting all the essential nutrients they need to grow up big and strong. One of the most important nutrients for a developing baby is protein. Even though your baby may not be hitting the gym yet, baby food high is important for their growth and development. Here we list four of the best high-protein baby foods for your little one’s meal plan.
Contents
- Beans and lentils
- Poultry
- Tofu
- Yogurt
- Why protein is so important for your baby
Beans and lentils
Even though beans and lentils are known for their gas-producing abilities, they are a perfect source of protein. When it comes to giving your baby beans and lentils, pureeing is the way to go. You can find bean and lentil baby foods in your local store, but if you’d rather skip the store, you can make your own. To make bean or lentil puree, simply add rinsed, sodium-free, cooked beans or lentils into a blender or food processor with some water.
Blend it until it is a good texture. If you have a picky eater on your hands, you can also add some fruit or vegetable puree to add a little more sweetness to the mixture.
The protein and nutritional values differ between bean types, so you can check out different kinds to find the bean that offers the most protein.
Poultry
White meat like turkey or chicken can be a protein-packed power food for your child. You can make turkey or chicken meatballs or bite-sized snacks for your child to enjoy. Rotisserie chicken is another great option because you can easily shred it to make it easier for your child to eat. Poultry is a good option for a baby who is a more mature eater. It is important to ensure that the chicken or turkey you feed them is always tender and easy to chew. It can be beneficial to buy ground turkey or chicken for cooking in a pan. This way, the pieces are small and easy to manage.
Tofu
Although many non-vegan and non-vegetarian adults cringe at the idea of tofu, it actually has a lot of great benefits.
Tofu has little to no flavor, so it is easy to manipulate it and make it taste how you want. Beyond that, it is packed with protein.
You can get really creative with tofu, making it a great option for any parent with a picky eater on their hands. Tofu can be mashed down with honey or other natural sweeteners to create a deliciously sweet dessert. You can also crisp up some small, bite-sized pieces in a pan for a crunchy snack.
Yogurt
Yogurt is like a cooler, sweeter, and tastier version of jarred baby food and offers a lot of great nutritional benefits. Yogurt is designed for babies. It is soft, easy to swallow, and tastes delicious. Additionally, yogurt has many critical nutrients, including protein, calcium, vitamin B12, and carbs, that play an important role in a child’s development.
When feeding your child yogurt, it may be best to buy plain yogurt and add your own natural sweetener like honey. This way, you know what is in your child’s food and how much sugar they are ingesting.
Why protein is so important for your baby
Protein is the building block of cells in the body. It helps with the creation of new cells while maintaining existing cells.
It is especially important for children in crucial development stages to get enough protein. Protein helps children develop their muscles, enzymes, skin, hormones, and other crucial parts of the body. Luckily, there are many delicious foods to ensure your baby is getting all the protein they need.
Getting your baby started with protein-packed foods is a great way to ensure they will grow and develop into healthy individuals. Babies are in a critical stage of development and nutrients can impact them significantly. There are a lot of delicious and nutritious options for you to choose from. So, no matter how fussy or picky your little one is, you can find the perfect protein source they will love.
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Omega-3s are a whole class of essential fatty acids for us. They are essential because our body cannot synthesize them. We can only get omega-3s from food.
Like all fatty acids, Omega-3s are chains of carbon, hydrogen and oxygen atoms. These are polyunsaturated fatty acids, i.e. having two or more double bonds in their chemical structure.
Omega-3s are used by the body for more than just a source of energy. They play an important role in various physiological processes, regulate inflammation, affect heart health and normal brain function. Omega-3 deficiency has been associated with cognitive decline, depression, heart disease, increased risk of stroke, arthritis, and cancer (1, 2).
There are 11 different types of Omega-3 in total. The three main and most common are ALA, EPA and DHA - these are the ones you see on Omega-3 capsule packages.
In Russian they are designated as ALA, EPA, DGK. Let's talk about them in more detail.
1. ALA
This is the most common omega-3 in our diet. It contains 18 carbon atoms with three double bonds.
ALA is mainly found in plant foods: spinach, soybeans, walnuts, chia seeds, flax, hemp, as well as linseed and rapeseed oils.
ALA must be converted to EPA and DHA in order to be beneficial to the human body. But in humans, this conversion process is very inefficient: only 1-10% of ALA is converted to EPA and 0.5-5% to DHA. Conversion rates can vary greatly from person to person. In women, they are usually higher.
In addition, the conversion of ALA is affected by the consumption of other fatty acids: with a diet rich in saturated fat, about 6% of ALA is converted to EPA and 3.8% to DHA. But, if the diet is rich in omega-6 fatty acids (sunflower, soybean, corn, peanut oil), the conversion rate is reduced by 40-50%. The decline in conversion levels begins when Omega-6 intake exceeds Omega-3 intake by 4-6 times.
Most modern people consume 15-30 times more Omega-6 than Omega-3 (3, 4, 5, 6, 7).
The part of ALA that is not converted into EPA and DHA remains biologically inactive and is used by the body in the same way as other fats - just as a source of energy.
A number of epidemiological studies have shown that high ALA intake can reduce the risk of cardiovascular disease, but also increase the risk of prostate cancer by 70% (8). However, other studies (25) refute the association of ALA with prostate cancer.
Conclusions: The beneficial effect of Omega-3 from plant sources is quite limited and depends on the degree of conversion of ALA to EPA and DHA. You can easily combine omega-3-rich foods with saturated animal fats (such as butter), but limit your intake of regular omega-6-rich vegetable oils. Men in the consumption of plant sources of Omega-3 should observe moderation. For women, products with ALA bring more benefits, because. their conversion rate is higher.
2. EPA (Eicosapentaenoic Acid / EPA)
Contains 20 carbon atoms and has 5 double bonds.
The main source of EPA is fatty fish - salmon, mackerel, herring, eel, sardines, cod liver; seafood, some algae, and grass-fed meat.
The main role of EPA in the body is the synthesis of the so-called. eicosanoids - signaling molecules that play an important physiological role in our body.
Omega-3-derived eicosanoids reduce inflammation, while omega-6-derived eicosanoids increase it (9). Thus, diets rich in animal sources of omega-3s may counteract the chronic, low-level inflammation that is at the root of many diseases (10). The anti-inflammatory properties of EPA are superior to those of DHA.
Fish oil, rich in EPA and DHA, may relieve symptoms of depression, with EPA having a stronger positive effect (11, 12).
One study indicates that EPA consumption reduces the frequency of hot flushes in menopausal women (13).
3.
DHA (Docosahexaenoic Acid / Docosahexaenoic acid / DHA) Contains 22 carbon atoms and 6 double bonds.
Found in the same foods as EPA: fatty fish, seafood, algae, grass-fed meats, and grass-fed dairy products.
DHA is an important structural component of the skin and iris (14).
Adding DHA to baby food may improve vision in children (15).
DHA plays a vital role in both brain development in children and brain function in adults. DHA deficiency in early life is associated with problems later in life, including learning difficulties, attention deficit hyperactivity disorder, aggressive behavior and other disorders (16).
DHA intake in old age may improve brain function and reduce the risk of Alzheimer's disease (17).
DHA has been shown to have beneficial effects in a number of diseases such as arthritis, hypertension, atherosclerosis, myocardial infarction, type 2 diabetes, and certain types of cancer (18).
DHA reduces the risk of cardiovascular disease, because.
reduces triglyceride levels and the number of "bad" LDL cholesterol particles, and increases the size of its particles (19).
DHA causes the destruction of the so-called. lipid rafts in cell membranes, which complicates the survival of cancer cells and the occurrence of inflammation (20, 21).
Unlike ALA, EPA and DHA do not increase but decrease the risk of prostate cancer in men (22).
Conclusion : EPA and DHA fatty acids have a whole complex of active beneficial effects on our body. This impact can be especially important both at a very early age and in old age. The main sources of these acids are animal products, primarily oily fish. In addition, high quality fish oil capsules can be a source of EPA and DHA.
According to the recommendations of the European Food Safety Authority (EFSA), the recommended intake of EPA and DHA is 250-500 mg per day. But much higher doses - up to 5 g per day - are considered safe. However, in some people, such doses can cause a deterioration in blood clotting.
The American Heart Association (AHA) recommends a minimum of two 100-gram servings of oily fish weekly to maintain adequate omega-3 levels.
If you are taking medication for high blood pressure, diabetes, or blood thinners, be sure to check with your doctor before taking an omega-3 supplement.
What about vegetarians and vegans?
Vegetarian and especially vegan diets can lead to EPA and DHA deficiencies in the body. According to a study by Swedish scientists (23), the EPA and DHA levels of strict vegans were only 29-36% and 49-52% of non-vegetarians. Other studies (24) showed similar results.
There are two solutions: specific fish oil supplements or improving the conversion of ALA to EPA and DHA.
With the first solution, everything is more or less clear, but for many strict vegans it will not suit for ideological reasons. Then you should pay special attention to your diet in order to achieve the maximum conversion of Omega-3 from plant sources.
How to improve the synthesis of EPA and DHA?
Omega-3 and Omega-6 compete in the body for the same enzymes, so first of all, you should monitor the balance of these fatty acids. For vegetarians not getting EPA and DHA from food, the optimal ratio of omega-6 to omega-3 for the synthesis of these acids is considered to range from 2:1 to 4:1 (24).
It is also very important to properly structure your diet in order to get enough calories and a variety of nutrients, above all, an adequate amount of protein. A lack of protein and a calorie deficit can interfere with the work of the enzymes responsible for the conversion of ALA. In addition, the conversion slows down the lack of B vitamins (pyridoxine, biotin) and a number of trace elements: calcium, copper, magnesium and zinc. The consumption of alcohol and trans fats negatively affect the synthesis of EPA and DHA.
Vegetable oils rich in omega-6 should be limited as much as possible. These oils include sunflower, corn, soybean, peanut, safflower, sesame, cottonseed, almond, grape seed oils.
A much more valuable source of Omega-6 will be whole foods for you: nuts, seeds, sesame seeds, etc. It is much more difficult to overeat them enough to create problems with the balance of fatty acids.
The best source of vegetable fats are foods high in monounsaturated fatty acids: most nuts, olives, olive oil, avocados, rapeseed and olive oil. Monounsaturated fats are a good neutral source of energy and don't pose a problem for omega-3 conversion.
And, of course, it's important to include enough ALA-containing foods in your diet. Vegetarians and vegans should pay special attention to this. ALA should provide at least 1% of all calories, which corresponds to 1.1 g per 1000 kcal. Those with an increased need for omega-3s or with difficulty in EPA and DHA synthesis can double their daily ALA dose to 2.2 g per 1,000 kcal. Although the possibility of an increased risk of prostate cancer associated with high ALA intake makes one wonder how beneficial it is for men to follow an exclusively plant-based diet and deprive themselves of animal sources of omega-3s.
For those wishing to study the issue in more detail, we recommend this publication.
Plant based ALA content:
Product, Serving Size ALA Per Serving (g) Omega-6 / Omega-3 Ratio Flaxseed Oil, 1 tbsp. spoon, 14 g 8.00.28: 1 Flaxseed, 1 tbsp. spoon, 12 g 2.60.28 : 1 Green salad, mixed, cup, 56 g 0.10.19 : 1 Hemp oil, 1 tbsp. spoon, 14 g 2.73:1 Walnuts, ¼ cup, 28 g 2.64:1 Rapeseed oil, 1 tbsp. spoon, 14 g 1.62:1 Chia seeds, 1 tbsp. spoon, 10 g1.80.33:1
Source https://lchf.ru/10839
Proteins in baby food: quantity, products, composition, dishes
The main building material of the body is proteins With a lack of protein in the diet, children cannot grow up healthy. In this case, not only their physical development and growth is delayed, but also their mental development. Children who do not get enough protein often get sick, get tired quickly and study worse than their peers.
Only against the background of a fairly high level protein in the nutrition of children in their body the best conditions are created for the normal functioning of all its systems.
How much protein should children of different ages eat daily?
To ensure normal growth and development of the body, a child aged 1-3 years old should receive 4 g of protein per kilogram of body weight, at the age of 3-7 years old - 3.8-3.5 g of protein, student - 3-2.5 per kilogram of body weight. In this case, it should be taken into account: the younger the child, the greater the proportion in his food should be occupied by proteins of animal origin. So, in the diet of toddlers, proteins of animal origin should be approximately 70 percent, preschoolers - at least 60 percent, in the diet of schoolchildren - 50 percent in relation to the total amount of protein consumed daily.
How are proteins digested in the body? How do proteins work?
Of course, you are interested in which foods contain more protein ? But before talking about this, it is necessary to inform that the protein molecule is built from various "chemical building blocks" - amino acids.
Some of them are synthesized by the body itself, but most of them are obtained from food (the latter are called irreplaceable).
Entering the body, food proteins are broken down into their constituent parts - amino acids , from which the body builds its proteins . In doing so, the greatest miracle of turning the dead proteins of food into living proteins of the body is performed. This living protein forms protoplasm and cells; metabolism takes place in it.
Food proteins are distinguished by the diversity of their amino acid composition. In this regard, the body gets the opportunity to select the most necessary building material for it at the moment.
Since different amino acids are found in different foods, in order for a growing organism to receive a complete set of the building material it needs, food must be varied.
Where to get proteins: products, meals
The most valuable proteins are found in meat, fish, eggs, , milk.
However, the proteins of plant foods are necessary for children. Together with proteins of animal origin, they create the best complexes of amino acids used by the body for growth processes. In addition, the proteins of plant products (bread, cereals, pasta, etc.) help maintain nitrogen balance in the body. Therefore, cereals and vegetable dishes must be combined with meat, fish, eggs, milk, and dairy products: cottage cheese, cheese and others. For example, oatmeal or buckwheat porridge with milk is very useful: the amino acids of these cereals and milk together give a valuable combination.
All “white porridges” (rice with milk, semolina with milk and others) are also necessary for children, especially babies.
An extremely valuable product prepared for consumption by nature itself is milk.
Babies from 1 to 3 years old need 700 ml of milk per day (in any form). Children from 3 to 5 years old need 600 ml. Schoolchildren must receive at least 500 ml of milk per day.
Only for sick children, on the recommendation of the attending physicians, the consumption of milk can be limited.
Eggs from one and a half years old can be given to a child daily, but not more than one per day. However, if they cause allergies, they should be temporarily excluded from the menu.
Meat in the diet of a child 2.5 - 5 years old is provided in the amount of 80-100 g, in the diet of 7-10-year-olds 140 g, at 11-13 years old 175 g, and finally at 14- 17 years old 220 g per day. At the same time, it is given not only in the form of minced meat or cutlets, but also boiled and fried, as well as in the form of sausages, low-fat sausage or ham. Instead of meat, periodically fish dishes should be included in the diet of children.
However, oversaturation of the diet of children with an excess amount of protein , especially of animal origin, should not be allowed. This leads to indigestion, breakdown of tissue proteins, toxicosis and other serious disorders.
