Protein is surrounded by a lot of buzz in conversations among nutritionists and parents alike. I’ve become particularly interested in the role of protein in the diets of kids and teenagers, so today we’re kicking off a three-episode series all about protein and how it can help your child grow up strong.

I’m joined by Heather Leidy today to talk about her research into the role of a high protein breakfast in a healthy diet. She and her colleagues have found that eating a high amount of protein early in the day (around 30 grams) can make for not only a more filling breakfast, but for better eating habits, appetite regulation, and muscle development.

Heather and I talk about her research into the effects of protein on children and teens, how protein triggers satiety responses in the digestive tract, and ways to incorporate more protein into your family’s diet. We share some high protein breakfast recipes and also discuss the potential pitfalls of too much protein for little ones. And we also chat about how best to get protein if you or your child is vegan or vegetarian.

Click here to grab my Vegetarian Protein Resources Cheat Sheet

What You’ll Learn About a High Protein Breakfast:

• How protein influences satiety, weight management, and appetite.
• Why eating a high protein breakfast may be a particularly effective piece of an overall diet.
• Why teenagers often skip breakfast and how to help them start eating a filling, high protein breakfast instead.
• Why Heather and her colleagues recommend between 20 – 30 grams of protein at each meal.
• The ideal role for protein supplements in a high protein diet.
• Some of the common barriers to getting teenagers to eat more protein and how parents can help build good breakfast habits with their kids.
• Why teenagers are often not hungry in the morning and how a filling breakfast could help get their circadian rhythm and sleep back on track.

Listen to the Full Episode:

Featured on the Show:

Disclosure: This post may contain affiliate links. If you purchase using my link, I will receive a small commission to help sustain this website. Thank you!

• Join my The Nourished Child Facebook page
• Subscribe to my Monday morning newsletter
• Subscribe to this show
• Fearless Feeding — the 2nd Edition — is now available on Amazon.
• The Try New Foods workbook is also available on Amazon!
• E-Book: Breakfasts for Young Athletes
• Article: 8 High Protein Breakfasts Your Teen Will Love
• Article: 21 High Protein Foods (From Plants) Young Athletes Should Try
• Article: Breakfast: Help Kids Start the Day Right
• TNC 071: Healthy Snacks: Satisfy Hunger with 3 Key Nutrients
• TNC 079: What Causes Constipation? (& Constipation Relief Tips)
• Parents On Demand podcast network
• The Boob Group Podcast
• Jill’s Programs
• If you’d like to share your Let’s Get Real story, send me an email at jill@jillcastle.com

Enjoy The Show?

• Don’t miss an episode, subscribe via iTunes, Stitcher or RSS.
• Leave us a review in iTunes.
• Join the conversation by leaving a comment below!