The American Heart Association recently released guidelines stating that school-age children should be limited to six to nine teaspoons of added sugar per day (25-37.5 grams), which is about half the current daily sugar intake for the average American child. Toddlers and preschoolers should be limited to about four teaspoons per day.
In addition, the United States Department of Agriculture (USDA) and the Department of Health and Human Services recommends that school-age children eat three servings of fruit, four servings of vegetables, two to three servings of dairy, and up to nine servings of whole grains each day.
Following are ten breakfast choices that are low in added sugar, high in fiber and protein, and have at least one serving of fruit or veggies. All these breakfasts can be prepared in the morning in five minutes or less, although some are make-ahead options.
Apple Pie Oatmeal
Cook 1/2 cup plain oats and 1 cup water in the microwave for two minutes; stir. Continue to cook in 30-second intervals until it reaches the desired consistency. Mix in 1/3-1/2 cup unsweetened applesauce and 1 teaspoon cinnamon.
Blueberry Vanilla Oatmeal
Cook 1/2 cup plain oats and 1 cup water in the microwave for two minutes; stir. Continue to cook in 30-second intervals until it reaches the desired consistency. Stir in 1/2 scoop vanilla protein powder and 1/3-1/2 cup blueberries (we use frozen to help cool the oatmeal).
Pumpkin Pancakes (Make Ahead)
This is simply the Best Pumpkin Pancake Recipe EVER (it came from my grandma ... enough said, right?) and pumpkin is full of good-for-you vitamins. They are so moist, they don't require much syrup at all (we use real maple).
- 1/2 cup all-purpose flour
- 1/2 cup whole wheat flour
- 2 Tablespoons firmly packed brown sugar
- 1/2 teaspoon baking soda
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon ground ginger
- 1/4 teaspoon ground nutmeg
- 1/2 teaspoon salt
- 1 large egg
- 3/4 cup milk
- 3/4 cup canned pumpkin
- 1/4 cup low-fat vanilla yogurt
- 2 Tablespoons melted butter
- Walnut pieces and syrup
In a large bowl, stir together dry ingredients; set aside. In another bowl, mix remaining ingredients until well blended. Stir egg mixture into flour mixture just until evenly moistened. Place a nonstick griddle over medium heat (do not coat with cooking spray, as it will make the pancakes a bit crunchy). Using a 1/3-cup measuring cup, spoon batter onto griddle and spread into 5-inch rounds. Cook until pancakes are browned on the bottom and edges begin to look dry, two to three minutes. Flip and cook the other side two to three minutes. Keep cooked pancakes on a baking sheet in a warm (200℉) oven. Top with walnut pieces and warm syrup.
Whole Grain Frozen WafflesToast two whole-grain waffles. Instead of butter and syrup, top with a couple spoonfuls of yogurt or fruit preserves and fresh fruit. Serve with a side of pre-cooked turkey sausage or turkey bacon.
Egg "Muffins" (Make Ahead)
Spray a muffin tin with cooking spray. Whisk together one dozen eggs (I usually use eight eggs and 1 1/2 cups egg whites). Fill muffin tins halfway with any combination of breakfast meat, veggies, and cheese you choose. Fill to top with egg mixture and bake at 350℉ for 20 minutes.
Hard-Baked Eggs (Make Ahead)
A couple of years ago, I stopped boiling my eggs. Now I bake them in the oven, a dozen at a time, usually during dinner while the oven is still hot. Bake at 350℉ for 20 minutes, then put them back in the fridge. They are cooked perfectly and easier to peel too! Serve one to two eggs with a side of whole-grain toast and a serving of fruit.
(Note: My eggs always have one tiny brown spot on the shell and on the egg, I'm guessing from resting on the metal. It's no big deal to us, but figured I'd better warn you.)
Bacon and Egg Pita Pockets
Sprinkle some cheddar cheese in the bottom of a whole-wheat pita. Add hot diced egg and a couple slices of cooked turkey bacon (I prepare the eggs and bacon on Sunday night, and then just microwave for 1 minute in the morning). Add a banana for a nutritious and delicious on-the-go breakfast.Fruit and Yogurt Smoothie
In a blender, add 1 cup fruit, 1/2 cup plain yogurt, 1/2 scoop vanilla protein powder, and a spoonful of ground flax or wheat bran. Blend until smooth. Add a touch of milk or water if it's too thick. I usually put frozen fruit and yogurt into the blender the night before and keep overnight in the fridge. In the morning, all I have to do is add the protein powder and flax, then blend.
Cold Cereal Topped with Fruit
Cold cereal is as quick and easy as breakfast gets, but as the commercials say, it is usually just "part of a healthy breakfast." Choose a low-sugar, whole-grain cereal, top with banana slices and low-fat milk, and serve with a lean breakfast meat.
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