Hello, hello and welcome back to The Easy Feed.

Today I’m diving into a topic that so many parents ask me about—protein.
How much do our children really need? Where should it come from? And are protein powders ever necessary?

As a paediatric dietitian and mum, I know first-hand how challenging it can be to keep lunchboxes nutritious, especially when dealing with a fussy eater or a child following a vegetarian diet. While most kids easily meet their protein requirements, the real issue is often the quality of that protein.

In this episode, I unpack the difference between dairy-based proteins and those rich in fibre, iron and zinc, and why focusing on variety is key to supporting your child’s long-term health.

We’ll also explore whether protein powders have a place in children’s diets, what to look for if you choose one, and why whole, real foods should always come first.

⭐ Highlights of the Episode

• Protein needs made simple – How much protein children actually require each day and why most already meet these needs.

• Quality matters – The difference between dairy protein and plant-based proteins rich in fibre, iron and zinc.

• Gut health connection – Why fibre-rich protein foods support digestion, immunity, mood and learning.

• Protein powders in kids – When (and if) they’re useful, and how to choose a safe option.

• Practical swaps and ideas – Easy, real food ways to boost protein for even the fussiest eaters.

Supporting a picky eater or fussy eater can feel overwhelming, especially when you’re trying to balance a healthy diet for fussy eaters with the reality of busy school days.

As a children’s nutritionist and paediatric dietitian, I know that parents often worry about protein. In this episode, I explain how to get enough nutritious foods into your child’s diet without relying on supplements, and when quick, easy food swaps can make a big difference to their nutrition.

You’ll also find inspiration for boosting fibre, iron and protein in a way that even fussy eaters will enjoy. If you’ve been wondering about children’s nutrition and the role of protein powders, this episode will give you clarity and practical solutions.

👉 Explore more nutritious and kid-friendly recipes here:
Healthy Recipes for Kids

👉 For more support, resources and guidance on nutrition for fussy eaters, visit my website at:
Nourish with Karina

📌 Show Notes

• 🌟 Join Karina’s 5 Days to Healthier Kids Challenge
  https://learn.nourishwithkarina.com/5-days-to-healthier-kids-challenge

• 📒 Grab Karina’s Time Saving Healthy Supermarket Kids Snacks Guide (Intro Offer)
  https://karina-savage.mykajabi.com/offers/GkPU49mj

• 🍎 Karina's popular Nourishing Kids lifts the "food stress" load, giving mums a clear plan to get kids trying new healthy foods and guidance on how to feed their family more easily!
  Learn more here: https://nourishwithkarina.com/nourishingkids

• 🎙️ Her Podcast The Easy Feed dives into popular topics – check it out here:
  https://podcasts.apple.com/au/podcast/the-easy-feed/id1710594874

• 📺 Karina is a regular on Channel 7, Sunrise. Check out her segments here:
  https://nourishwithkarina.com/press

• 👩‍⚕️ For online consultations & personalised support:
  https://nourishwithkarina.com/nutrition-consultation

• ⭐ Karina's popular Kids Food Reviews are here:
  https://nourishwithkarina.com/food-reviews

• 🥦 If you have a Fussy Eater, register for Karina's online training and learn the 3 Essential Steps required to end fussy eating:
  https://nourishwithkarina.easywebinar.live/endfussyeating