For most families, breakfast isn’t so much a meal as it is food that is eaten quickly on the way to school. But that doesn’t mean your child has to be nutritionally short-changed.
An ideal breakfast provides a combination of protein and healthy carbs (whole grains, not sugar!) to fill your child up and give him energy to last until lunchtime. Oh, and it doesn’t make a mess in the car. We’ve got four great ones below.
Yogurt Parfait (pictured)
Spoon half a container of nonfat Greek yogurt into a clear plastic to-go cup with a lid; swirl in ½ tablespoon honey. Top with bananas, blueberries, and nuts. Repeat for a second layer.
Serves 1. 300 calories, 19 g protein, 4 g fiber
Quesadilla
- Top a whole-wheat tortilla with a small handful of shredded reduced-fat Cheddar cheese. Cut 1 apple into thin slices and fan over the cheese; top with more cheese and a second tortilla.
- Heat a nonstick skillet over medium; cook the quesadilla, pressing the top lightly, until the cheese begins to melt; turn and cook another 2 to 3 minutes, until cheese is melted.
- Cool and cut into 4 wedges. (May be refrigerated up to two days.)
Serves 2. 292 calories, 17 g protein, 3 g fiber
Banana Dog
Place a small banana in a whole-wheat hot dog bun; top with 1 tablespoon peanut or almond butter.
Serves 1. 304 calories, 8 g protein, 7 g fiber
Smart Smoothie
Blend together 6 ounces plain nonfat Greek yogurt, ½ cup nonfat milk, 2 tablespoons almond butter, ¼ cup oats, 2 cups frozen berries, and 1 tablespoon honey.
Serves 2. 293 calories, 16 g protein, 6 g fiber