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."Get to know what foods your adolescents like and don't like. Try to have breakfast in more of a family-based setting so parents are modeling what they want to eat and get kids involved in trying new things.” – Heather Leidy Click To Tweet
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.
What You’ll Learn from this Episode:
- 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:
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Written by: Jill Castle, MS, RDN
Published on: March 28, 2019
Updated on: June 25, 2019