Often breakfast and snacks are a favorite time to eat for kids and adults, but we can stay in a rut of eating the same ole things over and over. Sometimes out of preference and others because of lack of idea or time. Most of these are heathy and tasty options that can be made quickly or in advance for the week. Take your breakfast and snacking outside of the box! I promise you will feel better for it. I know picky eaters can be a challenge, especially when it comes to trying new things. But becoming a well rounded eater is important in regards to overall health and having a healthy relationship with food. I encourage slow and steady changes. If they are used to cereal every day, maybe change up what kind of cereals, and later try introducing something new along side of it. Encourage but don’t force taste bites. Kids can be tough, but we all know picky adults as well. My husband has eaten dry cereal most of his life for breakfast. After lots of encouragement and patience, he is now making his own smoothie every morning and loving it. Persistence pays! Here are some ideas. I would love your feed back and any other options you would add to the list…
Chopped apple and banana “salad” with peanut or almond butter and honey drizzle. Optional add hemp hearts or ground flax for toppings.
Ezekiel raisin bread with peanut or almond butter and honey. Sunflower butter is a great nut butter alternative.
Eggs and sauté spinach in a little olive oil and pink salt.
Under 10 minutes, add “Everything But the Bagel” seasoning. If you eat eggs often I recommend buying with the label “Pasture Raised or Grass-Fed” hens as often as possible, here is an article to help with how to read egg labels. Price is higher and some grocery stores are more affordable than others.
Avocado toast and boiled egg. Everything but the bagel or a chili lime seasoning to top of half a mashed avocado on some “clean” ingredient bread. I will cut it up into bite size pieces for toddler sized finger food.
Unsweetened plain greek yogurt with (raw/local) honey and granola or fruit.
Banana topped with almond or peanut butter, cut into chunks and serve with toothpicks to make less mess.
Smoothies – I tried them before but never really enjoyed them until we started using Complete by Juice Plus. This adds an extra level of nutrients, flavor and plant based protein. You can most certainly make and enjoy smoothies without. It has just been my experience that it’s a better meal replacement with it. I’d be cautious about using any other protein supplements with children. I have made calls to companies about the safety of their products and they would not return my calls or emails. Juice Plus is safe and the most well researched health product, that exist on the market. I would also note that our overall concern for protein is exaggerated.
Smoothie Pops- Frozen version of your favorite smoothie. I find this is method more kid friendly than an actual smoothie. Example: 1 ripe banana, a few chunks of frozen mango, frozen riced cauliflower, 1 tsp of vanilla, water – Freeze in favorite popsicle molds over night.
Low sugar cereals: as general rule of thumb – ingredients you understand, serving size of at least 1 cup, sugar under 10grams, fiber and protein at least 3-4 grams each. Serve cereal alongside something natural like fruit (even if the kids do not eat it). Options: Freedom, Love Grown, Kashi, Puffins, Cascadian Farms not all of their options are the same so make sure to scan the label.
The above mentioned ideas are great for breakfast but honestly can be enjoyed any time of day as a snack or along side of a meal.
Here are some other “snack’ friendly ideas.
Frozen peas and organic sweet corn in kids snack cups. Served frozen or thawed without cooking. Both veggies are a source of protein.
Grazing Trays – hummus, guacamole or yogurt for dipping with fruits, veggies & crackers. Set out in a muffin tin. Give kids options and control.
Celery with SunButter or nut butter spreads. Spread onto celery and then cut into bite size pieces.
Fruit. Have a big bowl of fruit like apples, bananas, kiwi, oranges or whatever’s in season, washed and always in sight, available for snacking.
Nuts or trail mix – homemade or store bought
Plantain chips or other dried fruits. Check labels some have unnecessary added sugars.
Mini sweet peppers or bell peppers sliced into sticks.
Popcorn – Brands like 365 from Whole Foods, Trader Joe’s, SkinnyPop
Packaged Bars like Larabar, Kashi, Kind – similar rule stands on labels: check for ingredients you can understand, take note of serving size, added sugars under 10 grams, protein and fiber aim for 3-4 grams at least.
What would you add to this list?
I hope you find these ideas helpful?!
Live well friends,
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