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Raising Fit Kids: Healthy Nurtition, Exercise, and Weight

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Not-So-Boring Breakfasts

Banana-Bran Muffins

Not another day of cold cereal! Breakfast boosts kids’ brain power, giving them fuel for busy days. It also fills them up, making junk food less tempting.

Try some new recipes for tasty, nutritious breakfast choices -- like these muffins. A few chocolate chips add a sweet surprise. They're high in fiber and protein. Add a cup of low-fat milk to make it a proper meal.

Plus, in a pinch, they're easy to grab-n-go when kids say they don't have time to eat.

Bagel Gone Bananas

The bagel and banana bring fiber to this breakfast. The fancy peanut butter adds protein.

  • Mix 2 tablespoons of natural nut butter with 1 teaspoon of honey and a pinch of salt.
  • Spread on a toasted whole wheat bagel.
  • Top with banana slices.

 

One bagel makes enough for two people -- each person gets one half.

Cranberry-Orange Fruit Bars

These colorful treats are a great way to sneak in a little fruit when kids are pleading for something sweet. They have protein and fiber and are a mix of tart and sweet flavors. Let kids help make these fun fruit bars ahead of time on the weekend. Then when school rolls around, you’ll be good to go!

Strawberry & Cream Cheese Sandwich

Sandwiches aren't just for lunch, especially when they're fruity and yummy like this!

  • Mix 1 tablespoon reduced-fat cream cheese, 1/4 teaspoon honey, and 1/8 teaspoon orange zest.
  • Spread on two slices of very thin whole wheat sandwich bread.

Slice two medium strawberries and place on one slice of bread. Top with other slice.

Grape Jello Jigglers

Make breakfast nutritious and fun by adding grapes and apple chunks to this kid-favorite snack. Pair the fruity Jello jiggler with some nonfat or low-fat, low-sugar yogurt (less than 30 grams of sugar per 8 ounces) to give them calcium and protein to start their day right. Reduced-fat string cheese works too.

Broccoli and Cheese Egg-White Omelet

Here's the perfect way to get veggies into breakfast. All you need are three ingredients: egg whites, mozzarella, and broccoli.

This omelet tastes great, and it's jam-packed with nearly 27 grams of protein. It’s great for growing muscles and will keep kids full longer than sugary cereal.

Apple Oatmeal

Cook an apple in your child's morning oatmeal for a hearty, healthy breakfast. That 1/4 cup of oats and one apple is 1 serving of whole grains and 1 serving of fruit.

Top this tasty oatmeal with a dollop of Greek yogurt to add creaminess and a touch of brown sugar. See how to make a whole pot of apple oatmeal.

Cinnamon Oranges

Give your kids a great start with fruit and fiber.

  • Peel four navel oranges. Cut each into five to six slices.
  • Whisk together 2 tablespoons orange juice, 2 tablespoons lemon juice, 1 tablespoon sugar, and 1/4 teaspoon ground cinnamon.
  • Spoon over orange slices.

Give ‘em a glass of low-fat milk to drink alongside these so they get some protein and have a complete meal. This is also a great side dish if you’re doing eggs or pancakes on the weekend.

Peanut Butter Apple Oat Balls

Set out bowls of ingredients -- chopped apples, carrots, peanut butter, and oats -- and get those little hands working! Let them roll up sticky apple oat balls for breakfast treats. Then add raisins to make a funny face.

Tutti-Frutti Muesli

Muesli is a protein-packed, fiber-rich cereal made of uncooked rolled oats, dried fruit, nuts, and seeds. Add yogurt and fresh fruit for a colorful, healthy meal.

How to plate it:

  • Mix 1/4 cup muesli with 1/2 cup nonfat or low-fat plain yogurt.
  • Add 1/2 cup of blueberries, 1/4 cup diced apple, 1/4 cup diced banana.

Stir in 1-2 teaspoons of honey or pure maple syrup.

Raising Fit Kids Food TOC

Reviewed by Hansa D. Bhargava, MD on March 27, 2013

Sources: Sources

This tool does not provide medical advice. See additional information: Disclaimer

© 2013 WebMD, LLC. All rights reserved.

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