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To boost the protein content of hearty oatmeal, cook oats in milk or unsweetened soy beverage instead of water. Top one cup of hot porridge with a dash of cinnamon and one tablespoon of hemp hearts.bhofack2/Getty Images/iStockphoto

The question

I'm concerned my 10-year-old son doesn't eat enough protein because he is always craving carbohydrates. He could happily live on noodles, breakfast cereal and bagels. How much protein does he need? What are creative ways to add protein to his meals? He won't eat red meat or chicken.

The answer

If your son loves carbohydrates and shuns meat and poultry, it's only natural to worry that his diet is lacking in protein. While protein-packed meals may help him feel satisfied longer after eating and, in turn, curb between-meal carb cravings, there are other important reasons to ensure your growing son is eating enough protein.

Protein-rich foods supply amino acids – building blocks the body uses to make hundreds of different protein molecules – each one having a very specific task. Amino acids are needed to build bones and muscle tissue, produce hormones, enzymes and immune cells, and transport nutrients to cells. Eating protein also prompts the brain to make chemical messengers that make us feel alert and energized.

Protein requirements are based on body weight and vary by age. Children need more protein per kilogram of body weight than adults to support their faster growth rate. Young children, from the ages of 1 to 3, need 1.1 g protein for every kilogram of body weight per day; kids from 4 to 13 require 0.95 g of protein per kilogram; 14- to 18-year-olds need 0.85 g per kilogram body weight. Kids who are heavily into sports need a little extra protein to fuel their workouts (1 to 1.5 g per kilogram per day).

Your 10-year-old son, then, requires 0.95 grams of protein for every kilogram he weighs each day. If, for example, he weighs 34 kg (75 pounds), he needs 32 grams of protein from his daily diet. That's a doable task, even for a non-meat eater. The key is to include a source of protein at all meals and snacks.

Consider how much protein these foods deliver: one cup of milk or unflavoured soy beverage (8 g), half cup of Greek yogurt (12 g), half cup of regular yogurt (6 g), 2 eggs (12 g), 1.5 ounces of cheddar cheese (10 g), half cup of chickpeas (7 g), half cup of edamame (8.5 g), half cup of firm tofu (10 g) and two tablespoons of almond butter (7 g).

Grains deliver protein, too. One cup of cooked quinoa has 8 g, one cup of brown rice provides 5 g, and one cup of whole-wheat spaghetti serves up 7.5 g of protein. Even vegetables offer a little protein (most have 1 to 2 g per half cup).

The following meal and snack ideas will add protein, along with plenty of other nutrients, to your son's diet. You don't have to shun meat – or be a kid – to add them to your menu.

Quinoa Protein Bowl

Toss one cup of cooked quinoa with 1/2 cup of chickpeas or sautéed tofu cubes, 1/4 cup of toasted almonds and your favourite vegetables (hot or cold). I like grated carrot and broccoli florets. Toss with an Asian-style dressing.

Per serving: 22 to 25 g protein

Black Bean Tacos

Fill a small, whole-wheat tortilla with 1/4 cup of cooked black beans, grated cheese, chopped green pepper, shredded lettuce and salsa. I use canned black beans; drain and rinse the beans, then heat them in a saucepan with a little water (to prevent beans from sticking to pan) and taco seasonings such as chili powder and cumin.

Per two tacos: 22 g protein

Edamame

Boil or steam frozen edamame (in the pods) for two to three minutes and serve as a snack. So easy and very kid-friendly. For an adventurous palate, toss cooked edamame pods with a drizzle of sesame oil and toasted sesame seeds. Or try grated lemon zest, sea salt and red chili flakes.

Per 1/2cup serving: 8.5 g protein

Cheese & Turkey Frittata 'Muffins'

A satisfying, portable breakfast for kids rushing out the door. Beat eggs (and/or egg whites); stir in grated cheese, chopped turkey and diced red pepper. Pour into non-stick muffin tins and bake at 350 F until set. One whole egg and 4 egg whites (1/4 cup egg whites) makes four servings. Bake in advance and reheat for a quick breakfast.

Per serving: 9 g protein

Strawberry Banana Yogurt ParfaitFor a protein- and calcium-rich breakfast or after-school snack, layer 1/4 cup of plain Greek yogurt with sliced strawberries and banana in a parfait or wide tumbler glass. Repeat two times.

Per serving: 18 g protein

Cinnamon Hemp Oatmeal

To boost the protein content of hearty oatmeal, cook oats in milk or unsweetened soy beverage instead of water. Top one cup of hot porridge with a dash of cinnamon and one tablespoon of hemp hearts.

Per serving: 17 g protein

Protein-Powered Banana Orange Smoothie

Blend one cup of milk or unsweetened soy beverage with 1/4 cup of soft tofu, half a banana and a 1/2 of 100-per-cent orange juice.

Per serving: 12 g protein

Leslie Beck, a registered dietitian, is based at the Medisys clinic in Toronto. She is a regular contributor to CTV News Channel.

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