Break for Breakfast: Healthy Kids' Choices

Grocery List

Grains

• Whole wheat English muffins
• Whole-grain frozen waffles
• Whole-grain ready-to-eat cereals (such as Cheerios and Wheaties)
• Regular instant oatmeal
• Whole-grain bread

Why it should be a staple:

• Fiber helps keep the digestive system working properly. Kids often fall short of their daily needs (5g + their age in years).
• B vitamins are important for turning food into energy.

Fruits

• Fruit cups (packed in juice or water)
• Applesauce cups
• Fresh fruit (such as bananas, strawberries, and blueberries)
• 100% juice (no more than 4 oz. per day)

Why it should be a staple:

• Vitamin C helps heal wounds.
• Potassium keeps nerves working properly and fluids in balance.

Dairy

• Yogurt cups or tubes
• String cheese
• Lowfat milk
• Lowfat American cheese slices

Why it should be a staple:

• Calcium is crucial for bone development and growth.
• Vitamin D is needed to absorb calcium and is important to immune function.

Protein

• Eggs
• Peanut butter

Why it should be a staple:

• Protein is mandatory for almost every vital body function.
• Healthy fats are important sources of energy needed for growth.

Vegetables

• Any that your child will eat (as long as it's not a choking hazard)

Why it should be a staple:

• Vitamin A is important for vision and immune function.
• Vitamin K is key for blood clotting.

Shara Aaron, RD, mother of a toddler, is a dietitian living in Bedminster, New Jersey.

Originally published in American Baby magazine, August 2005.