Eat good-quality protein

The busy household atmosphere has again started; getting breakfast on the table on time so that children are not late for school. One item in breakfast which is primary to health and nutrition is protein. Although not the greatest percentage in caloric requirement, it is vital during this period of growth and development of children. Protein is responsible for, among other things, increase in muscle tissue that is necessary at this phase of growth.

Breakfast can often be a stressful time for parents, as often children do not want or like what is prepared. You have their best interest at heart and you want to serve a food item that is not only easy to prepare, economical, and acceptable, but is also delivering enough protein.

Sardines and eggs

Here are some popular choices and their protein and other contribution.

One medium egg weighing about 44 grams has 5.5 grams of protein, approximately the same weight of 2.5 Vienna sausages which has 4.5 grams protein and twice the fat. Egg has selenium, choline, lutein and Zeaxanthn, the last two being important antioxidants for eye health.

One ounce of sardine has almost seven grams protein plus other nutrients, including calcium, if you can convince them to eat the bones.

One ounce of Cheddar cheese has almost six grams protein, compared to an ounce of cheese product which has less at 4.5 grams.

Four ounces of whole milk will give you almost four grams protein, plus 145mg calcium.

Non-meat options

These two non-meat options which take little preparation are winners:

Half-cup baked beans has seven grams proteins, 25 grams carbohydrate, fibre, iron and other nutrients.

One tablespoon peanut butter has four grams protein, eight grams fat plus other important nutrients.

Eat 22 grams of protein

Your healthy four- to six-year-old should have a minimum of 22 grams of protein daily, while your seven- to nine-year-old should have a minimum of 27 grams. As they mature, protein should range from 45 grams per day to 57 grams for the 18-year-old male.

So for a six year old, a scrambled egg (5.5 grams protein) at breakfast, four ounces milk at lunch (four grams protein) and one ounce cheese (six grams protein) totals 15.5 grams protein; one ounce of meat or fish at dinner (seven grams protein) would meet the minimum of 22 grams protein for the day.

So it is not really difficult to meet the desired protein recommendation at breakfast. Planning is necessary. Lack of planning will cause you to serve foods with less-than-satisfactory amounts of protein and excess fat.

Rosalee M. Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.