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Power Up with Protein

Institute of Child Nutrition (ICN)

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February 12, 2026

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Protein is a key part of a healthy diet. It helps children grow strong by building muscles, repairing tissues, supporting the immune system, and giving the body energy. Our partners at the Institute of Child Nutrition define protein, highlight its importance, and provide common food sources.

 

What is Protein?

Protein is a nutrient found in every cell of the body. It has many jobs, including helping cells grow and repair. Protein also acts as enzymes and hormones and delivers nutrients and oxygen through the blood to keep the body working properly.

Why is Protein Important?

Children need protein because their bodies are growing fast. Protein helps:

  • Build and fix muscles and tissues
  • Keep the immune system strong
  • Clot the blood when needed
  • Provide energy
  • Keep stomachs feeling full

 

Where Do We Find Protein?

The Dietary Guidelines for Americans recommend eating a variety of high-quality, nutrient-dense protein foods. Eating a mix of protein sources also gives the body nutrients like fiber, calcium, and iron. Protein comes from both plant and animal foods:

  • Plant-based foods: beans, peas, lentils, nuts, seeds, tofu, and whole grains
  • Animal-based foods: meat, poultry, seafood, eggs, yogurt, cheese, and milk

Choose less processed foods, instead of hot dogs, sausage, or deli meat.

Did you know? The CACFP allows you to serve meats/meat alternates in place of grains at breakfast, up to three times per week. This is a way to boost protein! An example of a reimbursable breakfast is a cheese omelet, strawberries, and fluid milk.

 

Protein-Rich Foods

Here are examples of foods that provide protein. Keep in mind that some protein foods may also be higher in sodium or fat. For example, ham steak contains much more sodium than plain chicken.

Protein Foods Table

Protein supports healthy growth and development. Serving a variety of nutrient-dense protein foods helps children stay strong, energized, and ready to learn.

 

For even more information, check out ICN’s February 2026 Mealtime Memo.