The #1 Breakfast Hack for Picky Eaters: Protein Packed Breakfasts to Start Your Childs Day | Episode 4

In episode 1 of our 4 part series get ready to revamp your breakfast menu with protein-packed options that caters to the pickiest of eaters. Smoothies take the spotlight as a customizable and engaging way for kids to get involved in their own nutrition. We explore a variety of simple yet powerful breakfast ideas that promise to ease your morning routine. Plus, don't miss out on my FREE SMOOTHIE GUIDE designed to make your breakfast preparation a breeze and also gets your kids involved in the process. Let’s turn mealtime battles into joyful victories, one nutritious breakfast at a time.

DOWNLOAD THE FREE SMOOTHIE GUIDE HERE!! 🥤

Be sure to participate in our GIVEAWAY of the Nutritional Hair Analysis ($300 Value) by leaving a five-star review by January 21st and sending a screenshot to hello@dakotafelckowski.com! Check out all of the amazing benefits of the Nutritional Hair Analysis for your picky eater HERE. 

Winner of the giveaway will be announced in the Little Bites for Healthy Lives Facebook Community (Join HERE) on January 22nd! 

JOIN THE WAITLIST FOR BALANCED(ISH) HERE!!

Transcript

Importance of Breakfast for Kids

Speaker 1 0:00

Breakfast is the most important meal of the day for kids and we hear that a lot and we kind of like like I want to say like poo-poo it . I don't really love that term , but we want to just kind of like push it off and be like oh yeah , whatever , you know , breakfast is the most important time , like as adults and even some kids , sometimes we don't really have an appetite for breakfast , but I will say that breakfast is a really important part of your kids day and setting them off on a great foot . Welcome to Little Bites for Healthy Lives , the podcast that's here to help you survive mealtime madness and get your kids eating healthier without losing your sanity . I'm your host , dr Dakota Falkowski , pediatric nurse practitioner and mom of two wild and wonderful boys , ages four and one . If you've ever found yourself bribing your kid to eat a vegetable or negotiating over chicken nuggets , trust me , you are not alone . I've been there too . After years of working in the clinic , I saw the same pattern over and over Kids struggling with chronic illnesses and families stuck with band-aid solutions that didn't address the root causes . That's when I realized the incredible power of food as medicine . What our kids eat can help their bodies fight infections , grow strong and function the way they're actually meant to grow strong and function the way they're actually meant to . In each bite-sized episode , I'll share simple real-life tips to make mealtimes less stressful and more successful and , for your kids , a fun segment where they'll discover the superpowers hidden in their food . So they'll actually want to try that broccoli . Fingers crossed , am I right ? Whether your kid is a picky eater , a total foodie or somewhere in between , this podcast is for you , my friend . Let's tackle the chaos and turn mealtime struggles into wins , one little bite at a time . Hey , kids , this part's for you . Want to hear something super cool . Did you know that drinking smoothies is like sipping on a rainbow ? Each color in the smoothie red strawberries , orange mangoes , green spinach and purple blueberries bring a special power to your body . Together , they make you strong , smart and ready to shine as bright as a rainbow in the sky . Try creating your own rainbow smoothie this week . For breakfast , you can head to DakotaFelkowskicom to get your smoothie recipe guide so you can pick which things you want to add to your smoothie recipe guide . So you can pick which things you want to add to your smoothie rainbow . Welcome back to the podcast I'm so pumped to dive into this week's episode Last week .

Speaker 1 2:58

We're kind of piggybacking off of last week's episode , so if you did not listen to the episode number three , go ahead and listen to that after this episode . But I spoke in that episode about how we have gotten it all wrong when it comes to what we've been focusing on for our kids and how we've really been focused on fruits and vegetables for all of this time , and how that is not the ticket . That isn't . We are going all wrong when we're just focusing on that and what we really should be focusing on is protein . And you might've listened to that episode and maybe you're not . You haven't listened and you're even just hearing me say this and you're like okay , dakota , fruits and vegetables yes , they're not easy to implement . Fruits maybe are a little bit easier , but protein , like is also not super easy . And also , tell me , what do you even mean ? Like what protein ? How can I implement protein ? So I'm excited to give you the how right . We're all about not only just the why behind why do we need these things in your kid's diet and supporting you on your journey to help them overcome picky eating and prevent picky eating but the how like how do we actually like realistically implement these things ? So that's what this episode is going to be on , and I actually it's going to be a series of episodes to teach you how to incorporate protein into breakfast and lunch and dinner and snacks . So this is going to be a fun series . So stay tuned for the next couple episodes to continue to give you the how to of implementing that protein aspect .

Speaker 1 4:35

So last week we spoke about how protein is so important in terms of kind of turning on our normal digestive process and helping our body , in your child's body , to absorb the foods that they're eating , and how just important that is , and so let's talk about how to actually implement these foods . I'm going to today we're going to focus on the breakfast aspect . So of course , we're going to start like at the beginning of the day and work our way through and , interestingly , I find that breakfast is the most important meal of the day for kids and we hear that a lot and we kind of like I want to say like poo-poo it I don't really love that term , but we want to just kind of like push it off and be like oh yeah , whatever , you know , breakfast is the most important time , Like as adults and even some kids , sometimes we don't really have an appetite for breakfast , but I will say that breakfast is a really important part of your kid's day and setting them off on a great foot Not not just the kids who are in school and have to go and pay attention and learn throughout the day , but also for your kids who are in school and have to go and pay attention and learn throughout the day , but also for your kids who are maybe in daycare or preschool or even like home with you . Breakfast is so important because it is laying the groundwork and the foundation for the whole day and , as we're learning in these podcast episodes , our nutrition is really what fuels our kids' bodies . Our nutrition is really what fuels our kids bodies and it really is what allows their body to have the energy it needs to run and play and learn and grow and so all of the things . So protein , or just breakfast in general , really is so important

Protein-Packed Breakfast Options and Giveaway

Speaker 1 6:20

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Speaker 1 6:20

So let's talk about my favorite protein options for breakfast and we are starting off with just focusing on adding more protein . Right , we will , in other episodes , get to doing swaps and making you know adjustments that way and maybe eliminating some other things that we aren't like real thrilled with our children eating , or maybe we don't even realize that they're not great for their health , but today we're actually just going to focus on adding more protein . So let's talk about my favorite protein options for breakfast . The number one thing that I love for a protein packed breakfast and this is going to piggyback off of the we're using that phrase a lot , but this is going to piggyback off of the we're using that phrase a lot , but this is going to piggyback off of the kids segment . So this is the perfect protein option for you to try this week for your kids breakfast , which is smoothies .

Speaker 1 7:17

I am a huge smoothie fan and advocate , because it really is great for picky eaters , not only because number one we can make it a great source of protein , which is a perfect start to our day . It also is highly customizable , so we can play around , we can make it fun , we can put foods in maybe one day and if it didn't go well they didn't like it we can try a different one the next day and we can make different combos to keep it interesting and fun . And it's also a it's like an all-in-one , like perfect , like I talked about in the kids segment . It really is this rainbow of , this perfect blend of what our kids need it . It's got a great source of protein . It has a great source of healthy fats . It also gives us our minerals and nutrients from our fruits and vegetables in there , too , and fiber all of the great things that we really need , and we'll go in more depth in future episodes .

Speaker 1 8:21

But I'm a big fan of smoothies , and the last aspect that I love about smoothies for picky eaters is they can help you and they can do it themselves , because the thing is that the more we can get them involved in the kitchen , the greater our success is for getting them to try new foods . So they can pick out the things that they want . They can help you make it right , get them involved in actually making it , and , yeah , that just gets them interested . Maybe you can choose a color or a theme or something Maybe they love . I don't know the Hulk , I don't know why that's coming to mind , but maybe you can choose things that are going to make it more green in color , get creative with it and have fun with it . That's why I love smoothies . So this is perfect because , as I spoke about with the kids segment , I have a free smoothie guide . This is literally your new secret weapon in motherhood , because it gives them all their nutrients in one meal . Like I said , it gets them involved and it gets them like . It gets them like what am I trying to say here ? It allows them to customize it to what they want and try different things , and if they don't like it one day , you just play it off like oh no big deal , wasn't that so fun ? Just like when you do your art projects , they don't always come out right the first time right . Or when you build something , it doesn't always work right away and we can try again tomorrow right away , and we can try again tomorrow , so then you can try again the next day . So I will put the link to my smoothie freebie in the show description , but you can get that at dakotafelkowskicom slash links and that is called your secret weapon in motherhood , so that that is the my first recommendation .

Speaker 1 10:17

Other great sources of protein for breakfast . I'm a big fan of having eggs , so eggs are super easy . Try them different ways . Try hard boiled eggs , scrambled eggs , whatever eggs you want . My son is really into eggs in the basket . I don't know if you grew up eating that . But my dad started making it for him and it's basically a piece of toast with the middle cut out and a egg , like cooked in the center , like in the pan , and they can like dip their egg um , with the extra toast from the center . So I don't know that's a really fun one with the extra toast from the center . So I don't know that's a really fun one , and you can also do um .

Speaker 1 11:01

Yogurt is another great source of protein for breakfast . So those are some ideas . In the smoothie freebie you get to go through and pick all of the different things . So if you try to stay dairy free , you can choose dairy free options . There's different milks , different , like different pieces of your rainbow , essentially , and it makes it so simple for you so you don't have to sit there and think , oh , I don't know how to make a smoothie or what to make . I make it so simple for you . So that was some protein packed breakfast ideas and your freebie . Make sure you go download that , and I hope this episode was helpful for you . I can't wait to hear how you did introducing this smoothie or one of these other protein options for breakfast Before we finish up .

Speaker 1 11:47

I just wanted to share about a super exciting giveaway that we are doing now through next Wednesday for you as a podcast listener . I'm looking up the date right now of Wednesday . I just extended this giveaway because I wanted to be able to talk about it on the podcast , but this giveaway is happening now through Tuesday , the 21st of January . So on Wednesday , the 22nd , I will be announcing the winner in my Little Bites for Healthy Lives Facebook community . That's a free community . I will put the link for that in the show description , but this is an awesome giveaway and all you have to do actually is go and leave a five star review for the podcast and email that to hello at DakotaFafelkowskicom , and I will also put the link for that or the like that written out in the description . So let's talk about what the giveaway is for . So if you enter and you do the review for the podcast , you will be entered to win a nutritional hair analysis . This is a $300 offer . So this is a $300 value for this and I'm giving it away for free to one of you who leaves a review for the podcast , like I said , and enters in by just sending a screenshot of it to my email at hello at DakotaFelkowskicom .

Speaker 1 13:18

But the nutritional hair analysis is four strands of hair and a little cheek swab . That is literally the insight you've been wanting for your picky eater . The nutritional hair analysis gives specific nutrient deficiencies for your child , and what that means for you is that you will know specifically what foods to focus on to support their best health , and the real value of that is you can stop fighting with them over foods that really aren't moving the needle and really just cut down on those food battles between you and them and really having that like decreased stress of fighting with them over their food . That's what you really want , isn't it ? This is what you can have with the nutritional hair analysis . So I will put the link in the show description , just with more information about the hair analysis as well . So make sure you go enter that giveaway . I can't wait to announce the winner next Wednesday , the 22nd of January , in that Facebook community . So go leave your review and get entered for this $300 value giveaway . I am so excited .

Speaker 1 14:31

Thank you so much for listening to another episode . Thanks for listening . I hope you like it If you are enjoying Little Bites for Healthy Lives or are walking away with something that you can implement for your family . Could you do us a big favor and leave us a review ? This is truly the best way to share your love for the podcast , and it also increases our ability to be found on podcast platforms so that we can continue to create a ripple effect of happier and healthier kids . Also , while you're at it , go ahead and send this episode to your mom bestie , so she can enjoy it too , since you know you're already texting her about a million other things . We will catch you back here next week .