Good Eats for School-Age Kids

Other Than Cereal

There's no need to limit breakfast foods to traditional choices such as cold cereal, however. The following healthy, kid-friendly breakfasts will beckon kids to the table (many are portable feasts to eat on the way to school or during morning snack time):

• Half a whole grain bagel, spread with peanut butter and topped with raisins; milk
• Leftover pizza; 100% orange juice
• 8 ounces low-fat fruited yogurt; whole grain toast; 100% juice
• Fruit and yogurt smoothie; whole-grain toast
• Scrambled egg stuffed into half a whole-grain pita pocket and topped with shredded cheddar cheese and salsa or ketchup; 100% juice
• Waffle sandwich: two whole grain, toasted waffles spread with almond, peanut or soy nut butters; milk.

Snack Attack!

School-age children are notorious noshers. Not to worry, as long as between-meal snacking is nutritious. The best snacks offer significant nutrients for the calories they provide.

Hungry kids will eat what you have on hand, so stock the kitchen with the fixings for healthy snacks like these, many of which are great to take on the go:

• Trail mix made from low-sugar cereal, dried fruit, chopped nuts, and mini chocolate chips
• Sandwiches prepared with whole grain bread
• Hummus or peanut butter and whole grain crackers
• Fruit and yogurt smoothie
• Bowl of whole grain cereal and low-fat milk
• Vegetables and low-fat dip
• Reduced-fat mozzarella cheese sticks and low-fat crackers
• Low-fat microwave popcorn and 100% juice
• Roasted soybeans
• Yogurt
• Low-fat cottage cheese and whole grain crackers
• Nuts.

Published June 16, 2006

SOURCES. Barton, B. Journal of the American Dietetic Association, September 2005; vol 105: pp 1383-1389. Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride, National Academies Press, 1997. Matkovic, V. American Journal of Clinical Nutrition; 1992; vol 55: pp 992-996. Nicklas T. American Journal of Clinical Nutrition; 1998; vol 67: pp 757S-763S. United States Department of Agriculture, Dietary Guidelines for Americans 2005. Ward, E. The Complete Idiot's Guide to the New Food Pyramids, Alpha Books, 2006. Wardle, J. British Medical Journal, April 2006; vol 332: pp 1130-1135. Tara Ostrowe, MS, RD, senior dietitian, Mount Sinai Adolescent Health Center, New York. Theresa Nicklas, DrPH, professor of pediatrics, Baylor College of Medicine, Houston. Christina Economos, PhD, The New Balance Chair in Childhood Nutrition; associate director and assistant professor, John Hancock Center for Physical Activity and Nutrition, Friedman School of Nutrition Science and Policy, Tufts University, Boston. Mypyramid.gov.