You want your kids to start the day with complex carbohydrates, good fiber, enough protein and a little fat, which sounds a whole lot less enticing than when they're prepared creatively.
- Step 1: Combine the best of the food groups by making oat bran muffins with egg whites and apples.
- Step 2: Blend bananas for potassium with berries and yogurt for calcium, in seconds. Add wheat toast for good measure.
- Step 3: Slap together a quick omelet with spinach and cheese. Add red peppers and kale to raise the vitamin C content. And feel good about how prepared your little ones are to face the day!
- FACT: Twenty percent of American preschoolers were diagnosed as obese in 2009.
- TIP: Use natural sugar, such as honey, or at least reduce the amount in cereals to 13 grams or less per serving.
- Step 4: Whip up a fruit and yogurt parfait and add almonds. If they don't like fruit chunks, use a commercially smoothed yogurt.
- TIP: Choose cereals with fewer than 120 calories per serving.
- Step 5: Hard-boil eggs or put peanut butter on toast to ensure they get protein. Even lean slices of meat and poultry or fish will supply what they need to start the day.
- Step 6: Jazz up the morning with breakfast burrito wrapped in a whole wheat tortilla. Fill it with an egg, low-fat cheese and turkey bacon, and sneak in some greens.
- Step 7: Pour whole-grain cereal, or mix up some oat granola, wheat germ, and dried fruit to get their fair share of vitamins. Add a trace of honey to sweeten the pot.