Tired of Raising Snack Monsters? Here’s the Protein Hack You Need

Are your kids always hungry—even right after you’ve cleaned up from feeding them? If it feels like they’re constantly raiding the kitchen, you’re not alone.

I remember the days my kids were constantly hungry. Don’t get me wrong, they’re all

currently pubescent, so hungry is their middle name these days, but when they were younger it was for different reasons. I’d start the day with oatmeal or Cheerios, and by the time we were out the door—or even just done cleaning the kitchen—they were hungry again. I would hand them a snack such as fruit, and we’d barely make it to lunch time before they were famished. This pattern seemed to be on repeat until bedtime, which was my only reprieve from hungry kids! 

At first, I thought this was just normal growing-kid behavior—but then I started noticing a pattern and I did something about it.

Everything changed when we made one simple shift: more protein.

When changing our diets to protein and whole foods, my children became satiated sooner and longer. It was a game changer! Suddenly they went longer between meals, needed fewer snacks, and seemed more emotionally and behaviorally stable throughout the day. There are several factors that play into those changes, but the primary factor is the focus on protein in their foods. 

Protein-rich foods help kids feel full and satisfied longer—but many popular “kid foods” are loaded with sugar and carbs, and low in the nutrients they truly need.

In children, protein plays an important role in growth and development, immune system support, brain development and function, energy levels, hair, nails and skin health, hormone production, weight management and satiety, better moods and emotional stability, improved focus and attention, improved sleep patterns, and reduced impulsivity and hyperactivity. 

In short, our kids are growing and therefore need lots of protein! Unfortunately, many of the food choices made by kids and for kids lack protein. 

A study titled, ‘Short-term effect of eggs on satiety in overweight and obese children,’ published in the Journal of American College of Nutrition found that, “Children who consumed an egg-based (high-protein) breakfast reported feeling fuller for longer and consumed fewer calories throughout the day compared to those who ate a carbohydrate-based breakfast.”

Since protein keeps children (and adults) fuller longer, it should be the center of every meal/snack. At this point in our lives, my kids do not even eat a snack (aside from the occasional fruit or popcorn) that isn’t a protein rich source. Every snack I buy is protein rich. This helps my kid’s mood swings stay stable (well as much as they can be with all the hormones flying around my house), keeps them fuller longer (which is saying something since teen boys are always hungry), and is giving them the nutrition their bodies need to grow! 

No matter your child’s age, they will benefit from a diet rich in protein. Each meal and snack should have a protein rich source along with a fruit, vegetable and/or carbohydrate. For instance:

• Breakfast: eggs with a protein packed homemade muffin (hint use almond flour) and a side of blueberries. 

• A morning snack: peanuts with raisins. 

• Lunch: sliced turkey with carrots, avocado, tomatoes, sliced cheese and crackers. 

• Afternoon snack: A meat stick or beef jerky with an orange.

• Dinner: grilled chicken with rice and green beans. 

In each of these examples, there is a high protein rich food accompanied by a whole nutrient dense food (fruit and vegetables) and occasionally a food with a complex carbohydrate. 

Some great protein rich snacks: nuts, nut spreads, meat sticks, beef jerky, protein bars, greek yogurt (plain), cheese, protein drinks, milk, cottage cheese and protein rich smoothies.

When considering protein rich meals choose the following: meat, fish and seafood, nuts, cheese, lentils, eggs, beans and quinoa.

Next time you're planning meals or snacks, make protein the star of the plate—it might just be the key to happier, more balanced days (and fewer kitchen cleanups!).

*Check out our Instagram this week as we show you simple swaps for common kid foods that are protein rich!