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Keeping Kids Healthy and Fit

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Feeding Kids a Quick and Healthy Breakfast

Dad cooks with this kids.
Photo © Veer

Mornings before school can be crazier than rush hour at Grand Central Station!  But we can’t forget the importance of a healthy breakfast for our children (or ourselves!) to get them through the hours until the lunch bell rings. 

When thinking about a filling breakfast for your active kids, look for foods with protein and whole grains to keep them full until lunch.  Also, try to avoid too much sugar or artificial colors, which can slow them down.  Don’t rule out traditional lunch and dinner foods, though.  A turkey sandwich, cold pizza, chicken or quesadillas, or even healthy varieties of protein bars and muffins will do in a pinch. 

Below are some breakfast ideas to fuel your growing children during those hectic mornings on the go:

  • A sandwich of rice cakes (or a whole wheat bagel or tortilla) with a thick layer of peanut butter, and all-fruit jelly or sliced bananas in the middle. 
  • A bagel with cream cheese and smoked salmon, or a whole grain English muffin with melted Cheddar cheese.  Add a slice of tomato or avocado for the more sophisticated palate.
  • Hard-boiled eggs alone, or diced and mixed with cubed and buttered toast or cheese.
  • Yogurt with dry cereal or granola, and/or fruit, or even instant oatmeal mixed in.
  • Homemade trail mix with nuts, raisins (or other dried fruit), sunflower seeds, whole grain cereal or popcorn, and even semi-sweet chocolate chips. 
  • Breakfast smoothies made with yogurt, fresh or frozen fruit, and juice; or peanut butter, banana and milk. 

Once your child is fortified with a nutritious breakfast, you can breathe a sigh of relief, knowing that although your nest is emptier, your child’s stomach is fuller.  Just do yourself a favor and don’t look at his room!  


This article was provided by Aviva Goldfarb, CEO, The Six O’Clock Scramble,

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