On a plate or for the road

• Whole wheat or multigrain toast or English muffin topped with peanut butter, baked beans, eggs or cheese with milk and a piece of fruit
  
• Banana dog (peanut butter, a banana, and raisins in a long whole grain bun or wrapped in a whole grain tortilla)
  
• Cold pizza and 100% fruit-veggie juice

In a bowl or 'to-go' container

• Whole grain cereal with 1% milk topped with fruit and nuts
  
• Lower fat yogurt with crunchy cereal, fruit (fresh or dried) or nuts – serve in a bowl or to-go plastic container for the road
  
• Country cottage cheese (apple cubes mixed with cottage cheese) and a bran muffin

In your hand

• A cereal bar with milk or a yogurt drink and piece of fruit

If you have more prep or eating time

• Hot cereal, such as oatmeal or cream of wheat, served with milk and topped with dried fruit and nuts
  
• Breakfast taco (shredded cheese on a tortilla, folded in half and microwaved; top with salsa)
  
• French toast, waffles or pancakes (try whole wheat or whole grain varieties) topped with yogurt, fresh fruit and nuts
  
• Fruit and cream cheese sandwich (use strawberries or other fresh fruit and muffins or crumpets for a change from bread)
  
• Sandwiches – grilled cheese, peanut butter and jelly, or another favorite
  
• Leftovers – warmed in the microwave
  
• Fruit smoothie (you can substitute other fruit for the strawberries in the recipe below).
  

Strawberry Smoothie
(adapted from Kids Health online) 
Prep time : 5 minutes

Ingredients:
2 ice cubes
1 cup (250 ml) milk – skim, 1% or 2%
1/3 cup (75 ml) cottage cheese or yogurt
2/3 cup (200 ml) frozen strawberries
1 1/2 tsp. (7 ml) sugar (7 ml)
1 tsp. (5 ml) vanilla extract

Utensils:
blender (kids may need an adult assistant)
serving glass
measuring cups and spoons

Directions:
– Pour all of the ingredients into the blender.
– Put the lid on the blender and blend for 45 - 60 seconds until smooth.
– Pour your smoothie into a glass and enjoy.

Serves: 1
Serving size: 1 large glass
Nutritional analysis (per serving):
289 calories
19 g protein
2 g fat
49 g carbohydrate
3 g fiber
7 mg cholesterol
430 mg sodium
369 mg calcium
0.8 mg iron
 
Note: Nutritional analysis may vary depending on ingredient brands used.

Canada ’s Food Guide to Healthy Eating and Physical Activity 

Dial-A-Dietitian 

Kids Health