Dietitians Share 18 High-Protein Foods to Help Your Kids Feel Strong and Satisfied

No matter what dietary plan your family is following, we all need to eat protein. This essential nutrient helps keep you feeling strong, full and energized throughout the day. 

But how much protein do you need? And which high-protein foods should you eat? "Protein is a macronutrient, meaning we need fairly large amounts to maintain health," Julia Zumpano, a registered dietitian at the Cleveland Clinic, tells TODAY.com. 

If you're not getting enough protein in your diet, you might notice frequent muscle fatigue, difficulty building muscle, weak and brittle nails or dry and dull hair, Zumpano says. 

And you may find yourself feeling hungry frequently. "Protein is really satisfying," Zumpano explains. So if you find yourself feeling hungry even though you're eating enough calories, that can be a sign that you need more protein in your meals. 

Beyond that, protein is made up of amino acids, and those amino acids “do so much in our bodies,” Caroline Susie, a registered dietitian based in Dallas, Texas, and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com. 

They repair muscle and tissue, and help build muscle, bones and cartilage, Susie says. Amino acids in protein also help drive metabolic reactions in the body and support the immune system, she adds. 

Luckily, there are plenty of high-protein foods to choose from that will keep your meals exciting, satisfying and delicious. Here, dietitians share 18 high-protein foods that have staying power.