As parents, you always want to make sure you're feeding your kids good and healthy foods to fuel their growing bodies and minds. And one of the best ways to do that is with protein. But with so many proteins out there, it can feel a little overwhelming when trying to decide which ones are best. POPSUGAR spoke to Frances Largeman-Roth, nutritionist, author of Eating in Colour: Delicious, Healthy Recipes For You and Your Family, and mom of three, about the importance of protein in your family meal planning. "One thing to keep in mind regarding protein is to vary your protein sources to get an array of nutrients," she explained. "For example, dairy products contain potassium and calcium, while meats are rich in iron and zinc, and seafood is a rich source of omega-3 fatty acids. Try to rotate the proteins your kids eat so that they're getting a variety each week."

Part of making sure kids grow up to be healthy and strong is giving them a variety of foods. "Lots of people know that protein is essential for muscle growth, which is vital for kids' growing bodies, but it's also essential for their bones, cartilage, skin, and blood," Largeman-Roth continued. "Kids need protein for muscle growth and repair, especially after intense exercise. Protein helps to mend the microtears that happen to active muscles. It's also essential for a good immune system, and healthy hair, skin, and nails." So, which proteins should you go with? Keep reading for the top 10 proteins for kids, ranked.