Healthy Living Reality

Category: nutrition

  • Most Kids Aren’t Eating Enough Whole Grains — Here’s Why It’s Important and What You Can Do

    Ready to give your kids a good start in life? Choose more whole grains! Most kids aren’t getting enough, which means they’re losing out on a variety of nutrients and health benefits. Thankfully, it’s easy to give them more whole grains. Here’s why they’re important, and how you can get more into your home. 

    What’s a Whole Grain?

    Grains grow in kernels. A whole grain retains all three parts of the natural kernel: the bran, germ, and endosperm. The bran has fiber and B vitamins. The germ has vitamin E, healthy fats, and some minerals. The endosperm has starchy carbohydrates. 

    Swap chips for popcorn for health and weight benefits. Popcorn is a fun snack for kids, too!

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    While whole grains have all three parts, refined grains only retain the endosperm. The bran and germ are stripped away during processing. That means whole grains have more natural nutrients. Though most refined grains are fortified with iron and some B vitamins, whole grains have a wider variety of natural nutrients. 

    Here are examples of whole and refined grains.

    Whole Grains vs. Refined Grains
    Whole Grains Refined Grains
    • Oatmeal
    • Whole-grain cereal
    • Whole-wheat bread
    • Whole-grain crackers
    • Brown rice
    • Whole-grain pasta (whole-wheat or brown rice)
    • Quinoa, barley, bulgur
    • White bread and crackers
    • White pasta and rice
    • Refined cereal
    • Farina (cream of wheat)

    Why Whole Grains Matter for Kids

    Whole grains are a great source of fuel, or energy, for growing kids, but they are more than calories in the form of starchy carbohydrates. They’re sources of essential and beneficial nutrients, and they’re linked to short-term and long-term benefits for weight and health. 

    Essential Nutrients in Whole Grains

    Whole grains are natural sources of dietary fiber, vitamins, minerals, and healthy fats. Most Americans are low in fiber, but it’s linked to better digestive health, weight management, blood sugar control, cholesterol levels, and heart health. 

    Here are a few of the essential nutrients in whole grains. 

    • Alpha-linoleic acid, an omega-6 fatty acid
    • Vitamins: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid, vitamin B6
    • Minerals: copper, iron, selenium, magnesium

    More Nutrients in Whole Grains

    Like fruits and vegetables, whole grains have antioxidants and other phytonutrients, or “plant nutrients,” that aren’t on the standard list of essential vitamins and minerals. Some phytonutrients in whole grains probably haven’t even been discovered yet! That’s an even better reason to opt for whole grains regularly; a refined grain or multivitamin and mineral supplement can’t provide all of the potentially beneficial components in whole grains.

    It’s easy to add whole grains when you start the day with oatmeal. Add fruit and nuts for a balanced breakfast.

    Weight Benefits of Whole Grains

    Low-carb diets may be popular, but keep reading before you keep grains away from your kids! Scientific evidence shows that people who regularly consume whole grains are more likely to have better weight control over time. 

    Researchers have found these relationships between whole grain consumption and body weight.

    • The potential for more weight loss in children who are overweight 
    • Increased weight loss in the long-term among adults who are overweight and in weight loss programs
    • Lower BMI (body mass index) in adults over time
    • Lower risk for overweight and obesity 
    • Lower risk for overweight babies among mothers with gestational diabetes who consume more whole grains during pregnancy
    Try making sandwiches with whole-grain bread, or make them half whole-grain and half white for fussier kids.

    Fiber in whole grains may be partly responsible for these benefits. Fiber is considered a filling nutrient because it slows the emptying of food from the stomach, so you feel full for longer after a meal. Plus, fiber helps reduce blood sugar fluctuations and sudden, severe hunger. 

    Whole grains can help with weight control by providing stable energy, which allows for more active play. In addition, balanced meals with whole grains can lead to more balanced energy intake.

    More Health Benefits of Whole Grains

    Decades of research point to health benefits of whole grains. People who eat more whole grains have a lower risk for:

    • Chronic inflammation
    • Colorectal cancer
    • Type 2 diabetes, prediabetes, and insulin resistance
    • Heart disease
    • Cognitive decline and memory loss during aging

    If you’re ready to arm your children to fight these and other chronic conditions, see how you can help them eat more whole grains. 

    Here’s How Far Short Kids Fall in Whole Grain Consumption

    Whole grains seem to have clear benefits, but American children fall sadly short of recommendations. The Dietary Guidelines suggest making at least half of all grain servings whole grains. For most kids, that works out to 3-5 daily 1-ounce servings of whole grains. 

    More than 1 in 3 children don’t eat whole grains on a given day. The average child consumes only 1 serving of whole grains a day. To add to the challenge, most adults don’t eat enough whole grains, either. That means kids aren’t learning this healthy habit from their parents.

    Quick and Easy Ways to Choose Whole Grains

    It’s probably easier than you think to get your kids to eat more whole grains. They’re inexpensive and widely available. They’re also easy to use; in most cases, just swap your regular refined grain for a whole grain counterpart. 

    Here are some examples. 

    • Make sandwiches on whole-wheat bread instead of white
    • Stuff whole-grain pita or tortillas instead of white pita or white flour tortillas
    • Serve whole-wheat pasta with sauce instead of white pasta
    • Steam or stir fry brown rice instead of white
    • Pop popcorn for snacks instead of serving chips

    Stay tuned for easy ways to choose whole grains, with simple tips and recipes. 

    How do you get your kids to eat whole grains?

  • Should You Use a Continuous Glucose Monitor Even If You Don’t Have Diabetes?

    WIth continuous glucose monitoring (CGM), you can track your blood sugar (blood glucose) all the time. It lets you see how your body responds to things like food, exercise, sleep, stress, and medications. It may reveal patterns that you can’t detect with occasional finger pricks or lab tests. 

    People with type 1 or type 2 diabetes are most likely to use CGM, but a continuous monitor can provide information to other people like those with prediabetes or people who are interested in links between blood sugar and mood, food, or other factors. Here’s what to know about CGM and how to take advantage of it if you’re trying to prevent diabetes or manage blood sugar. 

    What is Continuous Glucose Monitoring?

    Continuous glucose monitoring is another way to monitor blood sugar. It gives more information than traditional methods like fingerstick testing, which you can only do a few times a day. In contrast, a continuous glucose monitor is placed under your skin. It measures your blood sugar every 1-5 minutes, or around 300 times daily, without pricking your fingers. In contrast, people with diabetes who use traditional finger pricks to test blood sugar may need to test up to 10 times a day.

    Better glucose monitoring can be life-saving with diabetes, but what if you don’t have diabetes?

    Who Uses CGM and Why?

    Traditionally, people with type 1 diabetes use CGM to improve blood sugar control. People with type 2 diabetes, especially if you’re on insulin, are also likely to use CGM. More people are using CGM now. People with prediabetes and people who like tracking their measurements are also increasingly interested in CGM. 

    A CGM can help you with these.

    • Supporting healthy behavior changes by showing you immediate consequences of your choices like what you eat and how much you sleep
    • Creating your daily blood sugar management plan
    • Reducing the risk of severe (Level 2) hypoglycemia, which can be scary and dangerous
    • Reducing anxiety around managing blood sugar

    What You Can Learn from Using a CGM

    A CGM can provide a wealth of information.

    • A blood sugar reading every few minutes throughout the day and night
    • Alerts for high blood sugar and low blood sugar when you are out of range, which can be life-saving
    • Analysis like graphs showing your blood sugar over time
    • Trend arrows showing if your blood sugar is rising, falling, or steady at that moment, so you can make better decisions on whether and what to eat, whether or how much to exercise, and other behaviors

    With so much information, you can also be more likely to learn how specific factors may affect blood sugar. Here are some examples.

    • How specific foods may affect blood sugar differently, such as crackers versus nuts
    • Effects of portion sizes and combinations, such as a plate of pasta versus a half-plate of pasta and a half-plate of salad
    • Role of timing, such as breakfast versus a late-night snack
    • Patterns during and after exercise
    • How different activities affect blood sugar, such as light walks throughout the day versus resistance training versus high-intensity interval workouts
    • How blood sugar changes during stress, sleep deprivation, and illness

    Insurance and Self-Pay: Cost of CGM

    Insurance is likely to pay for a continuous glucose monitor if you have type 1 diabetes or you have type 2 diabetes and you are on insulin. You may also qualify if you have type 2 diabetes and are not on insulin, especially if you have low blood sugar, or hypoglycemia, frequently. Coverage usually includes the CGM and cost of the disposable sensors they use, which usually last 1-2 weeks. 

    Insurance isn’t likely to pay for CGM if you don’t have diabetes, since a CGM is a medical device for diabetes management. Self-pay options may cost about $100 per sensor and $400 for a reader or transmitter. If you’re interested, your healthcare provider may be able to help you find an option to use for a couple of weeks so you can learn how different foods, activities, and other patterns affect blood sugar. 

    Realistic Expectations and Caveats of CGM

    A CGM isn’t perfect. There’s a time delay between when the measurement is taken and when you see the value of the measurement, which means you’re seeing a value that’s a few seconds behind. It’s also important to remember that you still may need to do finger pricks when you have a CGM. A finger prick may be necessary to help calibrate the sensor or confirm a reading. 

    You may still need finger pricks with a CGM
    How does spaghetti affect blood sugar? A CGM can give insights!

    Using a CGM when you don’t have diabetes or prediabetes can be interesting, but it can also potentially lead to excessive focus on each lifestyle choice you make. Micromanaging or becoming obsessive about blood sugar can be unhealthy if it causes stress or treatment fatigue, especially without substantial physical benefits. 

    If you choose to use a CGM, be sure to do so under the supervision of a qualified healthcare professional. You may see a lot of numbers, graphs, and other information. It’s best to check with a provider to make sure you understand what the information is telling you, and what you might want to do about it. Never make changes to your medication or diabetes care plan without involving a qualified healthcare professional. 

    If you’re thinking about trying a CGM, identify why you want to. What are you hoping to get out of it? Are you willing to find out about insurance or the out-of-pocket costs? Have you thought about the risks and benefits? If you’re still interested, talk to your provider and see if it may be right for you!

  • Why Kids Need Nutritious Meals Today to Be Healthy Tomorrow — and How Busy Parents Can Make It Happen

    Why Kids Need Nutritious Meals Today to Be Healthy Tomorrow — and How Busy Parents Can Make It Happen

    Why not just order a pizza or heat up some TV dinners if they’re quicker and sure to taste good? After all, it’s possible you still have a long to-do list for the day. It may include managing afterschool meltdowns, monitoring homework, tidying your home, packing lunches, and finishing up your own work. 

    However, healthy eating is important for the whole family. Short-term, it improves energy and focus so your kids can do better in school and you can do better at work and parenting. Medium-term, it supports growth and development. Longer-term, it helps establish healthy habits that children can carry with them for life. With such high stakes, it’s worth it to develop your arsenal of healthy meals to make when you have no time or energy. 

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    Make family meals happy and healthy for long-term nutritious eating.

    Common Knowledge on Nutrition, Obesity, and Health in Adults

    Most people have some idea that healthy eating is good for adults. Overweight and obesity are risk factors for chronic conditions like diabetes, certain cancers, heart disease, and age-related cognitive decline. They’re also related to mental health disorders like depression and anxiety. 

    Weight is important, but other areas of nutrition matter, too. Compared to a low-quality diet, a high-quality diet can have benefits for mind and body. Here are just a few examples of dietary components that can benefit health.

    Healthy Food Health Benefits
    Whole grains (e.g., oats, brown rice, quinoa, whole-wheat bread) Lower risk of cardiovascular disease; improved blood sugar control and lower risk of type 2 diabetes; better weight management; improved gut health (fiber).
    Fruits & vegetables (e.g., berries, leafy greens, citrus, cruciferous veg) Reduced risk of heart disease and some cancers; improved blood pressure; antioxidant support for long-term health; better diet quality and satiety.
    Legumes (e.g., beans, lentils, chickpeas) Improved glycemic control and lower diabetes risk; improved cholesterol and heart health; plant protein for weight management and satiety.
    Lean proteins (e.g., skinless poultry, tofu, low-fat dairy, eggs) Supports healthy muscle mass and weight management; helps control appetite and blood sugar; contributes to bone health (dairy).
    Fatty fish (e.g., salmon, mackerel, sardines) Omega-3 fatty acids reduce cardiovascular disease risk and inflammation; may support brain health and improve lipid profiles.
    Nuts & seeds (e.g., almonds, walnuts, flaxseed, chia) Improve heart health and cholesterol; provide healthy fats and fiber for satiety and weight management; anti-inflammatory benefits.
    Healthy oils (e.g., extra virgin olive oil, avocado) Monounsaturated fats associated with lower CVD risk; improve lipid profiles and support weight-friendly, nutrient-dense cooking.
    Low-fat dairy & calcium-rich foods (e.g., yogurt, milk, fortified plant milks) Supports bone health and blood pressure regulation; fermented dairy (yogurt) supports gut microbiome and may aid weight control.
    High-fiber foods (e.g., vegetables, whole grains, legumes, fruit skins) Improves satiety and aids weight control; lowers LDL cholesterol; helps blood sugar regulation and bowel health.
    Hydration & minimally processed beverages (water, unsweetened tea) Supports concentration and school/work performance, healthy body weight (less sugary drinks), improved kidney function and overall hydration.

    And here are examples of negative dietary factors. 

    Less Healthy Food Health Risks / Concerns
    Sugary drinks (soda, energy drinks, sweetened coffee drinks, juice cocktails) Strongly linked to weight gain, obesity, type 2 diabetes, fatty liver disease, and dental problems.
    Processed meats (hot dogs, bacon, deli meats, sausage) Increased colorectal cancer risk (WHO Group 1 carcinogen), higher risk of heart disease and hypertension due to sodium and nitrates.
    Refined grains (white bread, pastries, most crackers, many cereals) Cause rapid blood sugar spikes, contribute to weight gain, higher diabetes and cardiovascular risk vs. whole grains.
    Fast food & fried foods (fries, fried chicken, burgers, breaded snacks) High in calories, unhealthy fats, sodium — associated with obesity, hypertension, and heart disease.
    High-sugar snacks & desserts (cookies, candy, donuts, ice cream) Contribute to insulin resistance, weight gain, high triglycerides, and inflammatory markers.
    Ultra-processed packaged foods (chips, instant noodles, frozen dinners) Typically high in sodium, refined carbs, additives — associated with increased overall mortality and chronic disease risk.
    High-sodium foods (canned soups, sauces, flavored rice mixes) Elevate blood pressure and strain the heart; long-term risk for stroke and kidney disease.
    Trans fats / hydrogenated oils (older baked goods, some margarine, deep-fried shelf-stable snacks) Raise LDL (bad cholesterol), lower HDL (good cholesterol), strongly linked to heart disease.

    But does it matter for children, who seem so vibrant, healthy, and invincible? Yes!

    Long and Short-Term Effects of Childhood Obesity 

    A good reason to prevent childhood obesity is that overweight and obese children are likely to become obese adults with the health risks that obesity brings. It can be hard to see that one’s children are obese. Even if parents recognize it, they may be tempted to say that it’s just baby fat, or a growth spurt, or pre-puberty.

    Support children’s well-being by giving them opportunities to be active every day.

    However, it’s best to talk to your child’s pediatrician if you’re concerned. 

    An article in Obesity Reviews gives this information comparing obese to non-obese children. 

    • Obese children are five times more likely to become obese adults.
    • Obese adolescents have an 80% chance of remaining obese as adults.

    Regardless of obesity adulthood, children who are obese maintain a higher risk of chronic conditions like diabetes in adulthood. 

    Nutrition and School Achievement

    Besides having healthy and happy children, most parents hope for their children to enjoy school and to do well in school. Healthy diet patterns can help with these goals. A review article in Healthcare (Basel) found associations between student achievement (college grade point average) and fruit consumption as well as regular meal consumption. 

    Healthy students are more likely to be high-achieving students.

    Just as important, especially for younger children, is that healthy eating is linked to better perception of performance at school, according to research in Frontiers in Nutrition. That can be good news for parents who want their children to enjoy school and lay a foundation for a strong career at school.

    Preventing Obesity with Healthy Foods at Home

    Does your gut tell you that fast food isn’t the way to go when it comes to healthy weight for your children? Your gut is right. Take a step back before ordering pizza tonight!

    There are clear relationships between fast food consumption and obesity in children and adults. Burgers, fries, pizza, chicken nuggets, and milkshakes are calorie-dense, low in nutrients, and a good way to consume excess calories and gain weight.

    But wait, there’s more! Some evidence shows that although fast food consumption is linked to weight gain, the rest of the diet is just as important, if not more so! It turns out that people who consume more fast food also tend to have poorer diets at home. It’s good motivation not only to prepare food at home, but to plan for healthy meals at home. 

    Simple Healthy Meals for Families

    Hopefully you’re convinced that eating healthy is important for your children (and you). It can be quick to get healthy meals on the table, even when you’re tired or rushed. Keep nutritious foods on hand in the pantry, fridge, and freezer so they’re always available. 

    Here are some simple meals to consider. 

    Meal Examples
    Breakfast • Oatmeal with fruit (bananas, frozen berries, pineapple, mango) and peanut butter
    • Oat O’s or shredded wheat with milk and fruit
    • Yogurt or cottage cheese parfait with oats or granola and fruit; sprinkle with chopped peanuts or nuts
    Lunch • Peanut butter and banana in a whole-grain wrap
    • Low-fat cheese on whole-grain bread
    • Whole-wheat penne pasta with cubed cooked chicken breast
    • Veggie sides: baby carrots, grape tomatoes, sugar snap peas, cucumber slices, bell pepper strips
    • Fresh fruit: banana, berries, tangerine, apple or pear slices
    • Snacks like mini brown rice cakes
    Dinner • Whole-wheat spaghetti with marinara, mixed with cooked carrots and parmesan; chicken on the side
    • Casserole with cooked brown rice, egg or egg whites, and spinach/broccoli/green beans; side of fruit
    • Easy Taco Night: Browned lean ground turkey or beans in taco seasoning, served with whole-grain tortillas, lettuce, tomatoes, salsa, and shredded cheese — let everyone build their own

    More Ways to Support Healthy Eating Habits

    There are more ways to support healthy eating habits for your children beyond serving balanced meals. Here are a few tips. 

    • Make it easier to consume fruit and vegetables than processed snacks by having them prepared and accessible quickly when children are hungry.
    • Let children choose from among healthy choices that you offer so they can feel ownership in their choice. 
    • Have designated eating areas in your home, like the dining room table and the kitchen, so that there is less chance of developing mindless eating habits while watching television or doing other activities. 

    And remember – it may not seem like it, but your children are watching you and learning from you. What you do may be their greatest influence long-term!

    How do you support healthy eating for your children and in your household?

  • Balanced Meals for Diabetes: Protein, Fat, and Healthy Plate Tips

    Most people think of carbohydrates when they think about managing diabetes. I already talked a lot about carbohydrates in earlier posts. Here’s a bit about meal planning with carbohydrates using the carbohydrate exchanges. Here’s information about choosing nutritious sources of carbohydrates for better health and blood sugar management. 

    There’s more to healthy meals than carbohydrates. Protein and fat are the other main macronutrients, or sources of calories. As with carbohydrates, protein and fat both affect blood sugar and health. Also similar to carbohydrates, quantity and quality of protein and fat are both important. Here’s information about choosing lean proteins and healthy fats, and how to put them together with carbohydrates for balanced meals to manage blood sugar and weight. 

    As always, talk to your healthcare provider if you have diabetes or any concerns about your health or diet. Work with your provider or healthcare team for optimal blood sugar management and weight control.

    The Importance of Protein in Balanced Meals

    Protein should be part of most meals and snacks. It’s helpful for weight loss and managing hunger because it slows absorption, but it also helps make the blood sugar spike less severe. Protein helps with muscle maintenance, immune function, and metabolism, too. 

    Choose lean sources like fish, egg whites, and beans. Skinless chicken, shrimp, tofu, and low-fat dairy products are also good options. Limit fatty red meat and processed meats, since they can be high in saturated fat. Processed meats also have sodium and nitrates, which can cause cancer. Lean red meat is a better choice than fatty, but it can still raise risk for heart disease. 

    Tofu and other plant-based proteins are cholesterol-free and low in saturated fat.

    Aim for 20-30 grams of protein per meal, or 10-20 grams per snack. Use healthy cooking methods like roasting, grilling, and stewing. Limit fried and battered proteins like fried chicken, fish sticks, and popcorn shrimp. 

    The Role of Healthy Fats in Diabetes-Friendly Meals

    Healthy fats lower cholesterol levels and support better insulin sensitivity. They can help reduce blood sugar spikes after meals, and keep you fuller for longer. Less healthy fats like saturated fat can raise cholesterol levels. Butter, cream, lard, palm oil, and fat from meat or skin of poultry are examples. 

    Walnuts are high in fat, but it’s healthy! They have omega-3 fatty acids.

    Good sources can include plant-based oils like olive oil and canola oil. Avocados, nuts, peanuts, and seeds are also high in healthy fats and low in saturated fat. Fatty fish like salmon, tuna, and sardines have protein and heart-healthy omega-3 fats. 

    Watch portion sizes of fats, since they’re high in calories. A serving may be:

    • 2 teaspoons of oil
    • ½ ounce of nuts or peanuts
    • 1 tablespoon of peanut butter
    • ¼ cup of avocado
    • 2 tablespoons of hummus

    When thinking about fat, remember to consider fats used in cooking. They count, too!

    Sample Protein and Fat Choices

    Instead of… Try…
    Protein
    Fried chickenGrilled or baked chicken breast
    Bacon or processed deli meatsTurkey slices, lean ham, or roasted turkey
    Breaded fried fishOven-baked or grilled fish
    High-fat ground beef (>20%)Lean ground beef (90%+), ground turkey, or plant-based protein
    Full-fat cheese (large portions)Part-skim cheese or smaller portions
    Fat
    Butter or margarineOlive oil, avocado oil, or small amounts of nut butter
    Mayonnaise or creamy dressings (full-fat)Avocado, hummus, or yogurt-based dressings
    Fried foods (fried meats or snacks)Oven-roasted, air-fried, or grilled alternatives
    Cream or heavy saucesTomato-based sauces, pesto, or olive oil drizzle
    High-fat processed snacksNuts, seeds, or lightly roasted chickpeas

    Building a Balanced Plate: Combining Carbs, Protein, and Fat

    Now you know which are the healthiest carbohydrate, protein, and fat sources to choose. You know how much to choose for most meals and snacks. Let’s put it together. It can be simple to put together balanced, nutritious plates. 

    Start with plenty of non-starchy vegetables. Examples include:

    • A green salad on the side
    • Greens and chopped vegetables as a base for an entree salad
    • A mix of vegetables for a stir fry, soup, stew, casserole, or egg dish
    • Steamed, roasted, grilled, or raw vegetables as a side dish

    Add a serving of lean protein. Examples include:

    • 1-2 ounces of low-fat cheese
    • ½ cup of low-fat cottage cheese
    • 3 ounces of skinless chicken, fish, or shrimp
    • 1 egg and 2-4 egg whites, or 4-6 egg whites
    • A can of tuna
    • ½ cup of cooked beans and 1 ounce of low-fat cheese

    Choose high-fiber carbohydrates. Aim for 2-3 carb exchanges. Examples include:

    • 1 cup of cooked brown rice, whole-wheat pasta, or quinoa
    • 1 slice of whole-grain bread and 1 cup of fresh fruit
    • 1 small sweet potato and ½ cup of green peas
    • ½ cup of shredded wheat and 1 small banana

    Identify where your healthy fats may be coming from. Examples include:

    • 2 tablespoons of vinaigrette dressing
    • ⅓ small avocado
    • 2 tablespoons – ¼ cup hummus
    • 1 tablespoon of peanut butter
    • 2 tablespoons of seeds

    It can be simple to put together a balanced plate. Here are some examples.

    • Grilled salmon with quinoa, roasted broccoli, and a side salad
    • Lentil soup with a side of steamed green beans and avocado slices
    • Whole grain toast with nut butter, berries, and a handful of leafy greens

    I hope this information helps make meal planning simpler. The steps are to load up on non-starchy vegetables, to choose nutritious sources of carbohydrates, proteins, and fat, and to put them together in proper portions. Ask your doctor if you have questions!

    How do you put together healthy meals?

  • Right Carbohydrates for Best Health in Diabetes Management

    I already talked a bit about carbohydrate consumption in diabetes, and now I want to expand on that. The previous post focused on quantity of carbohydrates per meal or snack using the carbohydrate exchange lists. This time, I want to focus on quality of carbohydrates and how to include carbohydrates in an overall healthy diet with fiber, protein, and healthy fats to manage blood sugar and have other benefits. 

    Carbohydrate Quantity and Quality

    Carbohydrates provide energy for the body. When your body digests food with carbohydrates, your body breaks them down into sugar, or glucose, and releases that into the blood. 

    When talking about the quantity of carbs, using carbohydrate exchange lists is helpful for meal planning because it makes it simple to consume or serve a consistent amount of carbohydrates. One exchange is 15 grams of carbohydrates. 

    There are all different types of carbohydrates – choose high-fiber, low-sugar, nutrient-rich sources!

    For example, each of these sample meals has a similar amount of carbohydrates because they each have three carb exchanges. 

    • Peanut butter on 2 English muffin halves with ½ banana
    • 1 cup of cooked whole-grain spaghetti with tomato sauce and ground turkey, and a side of ½ cup of corn
    • 1 banana, 1 orange, and 1 apple
    • 1 cup of cereal, 1 cup of milk
    • ½ cup of brown rice, vegetables stir fried with chicken, and 1 cup of ice cream

    Carbohydrate quality matters, too. Carbohydrate quality refers to the type of carbohydrates and other nutrients that are in food. Higher-quality carbohydrates may have more fiber, protein, and healthy fats, and fewer sugars and refined starches, than lower-quality ones.

    Intuitively, it makes sense that a slice of whole-grain bread is higher-quality than a sandwich cookie. Both are 1 carbohydrate exchange, but the bread has fiber, antioxidants, and B vitamins. The sandwich cookie has refined starch, added sugars, and saturated fat.

    Why Carbohydrate Quality Matters in Diabetes

    Carbohydrate quality is important for general health, as nutrients like fiber and healthy fats can lower cardiovascular risk, and components like sugar and saturated fat can raise cardiovascular risk. In diabetes, it’s important to choose higher quality carbs to improve your glycemic response to carbs.

    Carbohydrates like sugar and refined starch spike blood sugar because they’re quick to digest and release into the bloodstream. That’s the opposite of the goal in diabetes! White bread, jam, soda, and candy are examples.

    Look for high-fiber carbohydrates without much added fat.

    Low-quality carbohydrates may also have unhealthy components, like sodium and saturated fat, that raise blood pressure or cholesterol levels. Potato chips, croissants, and French fries are examples. Pancakes with butter and buttered rice are also high in refined starch, saturated fat, and often sodium.

    On the other hand, carbohydrates with fiber, protein, and other nutrients lead to a slower and smaller spike in blood sugar. Here are some nutritious options.

    • Whole grains like oatmeal, brown rice, quinoa, whole-wheat pasta, and whole-grain cereal
    • Beans and lentils
    • Fruit like berries, bananas, oranges, apples, pears, and `grapes
    • Starchy vegetables like sweet potatoes, corn, peas, potatoes, and winter squash, 

    These carbs may spike blood sugar on their own, but the nutrients it provides can make it worthwhile. Pairing it with protein and fat can help. 

    Non-starchy vegetables are low in carbohydrates and calories. They’re high in fiber and other nutrients. They’re almost always a good choice! Examples are tomatoes, cucumbers, leafy greens, broccoli, peppers, zucchini, carrots, and eggplant.

    High and low-nutrient carbohydrates also affect weight. High-quality carbohydrates are more filling, so it’s easier to eat less of them. Lower-quality carbohydrates are less filling. It’s easy to eat too many calories and gain weight.

    Choosing High-Fiber, Nutrient-Dense Carbohydrates

    How can you choose nutritious sources of carbohydrates? Here are some swaps you can make to your regular choices.

    Instead of… Try…
    Breads & Sandwiches
    White breadWhole wheat, sprouted grain, or sourdough
    White sandwich rolls / bunsWhole grain or oat-based rolls
    Croissants or pastriesWhole wheat toast with nut butter & fruit
    White bagelsWhole grain mini bagel or half with toppings
    Grains & Rice
    White riceBrown rice, quinoa, or cauliflower rice
    Instant or polished grainsSteel-cut oats, farro, or barley
    Pasta & Noodles
    Regular white pastaWhole grain or lentil/chickpea pasta
    Instant ramen or refined noodlesWhole grain or brown rice noodles
    Breakfast & Cereals
    Sugary breakfast cerealHigh-fiber, low-sugar cereal or homemade muesli
    Instant oatmeal packetsOld-fashioned or steel-cut oats
    White flour pancakesWhole grain or oat-based pancakes
    Sweetened muffinsBran or whole grain muffins with less sugar
    Snacks & Crackers
    White crackersWhole grain or seed-based crackers
    Potato chipsAir-popped popcorn or roasted chickpeas
    Plain rice cakesBrown rice cakes with toppings
    Potatoes & Starchy Vegetables
    French fries / fried potatoesBaked sweet potato wedges
    Tater tots / hash brownsAir-fried veggie patties or roasted potatoes
    Mashed potatoes with butterMashed cauliflower or roasted potatoes with olive oil
    Desserts & Sweets
    Apple pieBaked apple slices with cinnamon
    Candy or gummiesFresh berries or frozen grapes
    Sweetened applesauceUnsweetened applesauce or mashed fruit
    Beverages
    Fruit juiceWhole fruit or smoothie with protein
    Sweetened drinksWater, sparkling water, or herbal tea
    Convenience Foods
    Sugary granola barsLow-sugar high-fiber bars
    Instant mashed potatoesRoasted potatoes or mashed cauliflower

    Now that we’ve gone into detail on carbohydrates in diabetes, it’s time to move on to other parts of your plate. Lean proteins and healthy fats can improve blood sugar control and support weight management. In future posts, we’ll talk about nutritious protein and fats, and how to build a healthy plate at every meal.

  • Why Carbohydrates Are Not the Enemy in Diabetes Management – And What the Exchange List Is

    With diabetes, you may have heard conflicting advice about carbohydrates. Some sources suggest cutting them out completely, while others say carbohydrates are good. The best approach may be somewhere in between. The amount of carbohydrates you can and should safely eat depends on your preferences, which types of carbohydrates and other foods you choose, and what your healthcare provider recommends. 

    For most people with diabetes, a low to moderate amount of carbohydrates, eaten consistently, can be the best approach as long as you choose nutritious sources. Understanding how carbohydrates affect blood sugar, the role of insulin in diabetes, and how to manage carbohydrate intake at each meal can help you enjoy a balanced diet without spiking your glucose levels. Keep reading for more on how your body handles carbohydrates and the relationship to blood sugar and diabetes, why carbohydrates don’t have to be the enemy, and practical strategies for consistent carbohydrate intake using carbohydrate exchanges.

    What Happens in Your Body When You Eat Carbohydrates with Diabetes

    Carbohydrates are your body’s main source of glucose, which provides energy for your brain, muscles, and organs. When you eat carbs, your digestive system breaks them down into glucose, which enters your bloodstream.

    For people without diabetes, the pancreas releases insulin to move glucose into cells, keeping blood sugar stable. In type 1 diabetes, the pancreas don’t produce insulin.. Type 2 diabetes is far more common, including 90-95% of cases of diabetes. Your body has insulin resistance, so it doesn’t respond properly to insulin. Some people with type 2 diabetes still make high levels of insulin, while more advanced cases have pancreatic exhaustion and don’t make much insulin anymore. In type 2 diabetes, there’s a relative shortage of insulin. 

    Blood sugar is higher than normal, including after eating. Blood sugar rises higher after meals containing carbohydrates. In general, the more carbohydrates you have, the higher your blood sugar levels may spike.

    Understanding this process is key to managing diabetes. Carbohydrates directly impact glucose levels, but with the right strategies, you can include them safely in your diet.

    Carbohydrates May Not Be the Enemy in Diabetes Management

    Carbohydrates often get blamed for high blood sugar, but they are essential for energy and overall health. The problem isn’t the carbs themselves. Trouble comes with oversized portions, low-quality sources of carbohydrates like sugary or highly processed foods, or eating carbohydrates without protein and fiber to balance the carbs. Skipping meals can also be problematic. 

    Cutting out carbs entirely can backfire for a few reasons. 

    • The liver may release stored glucose, increasing blood sugar. 
    • You may feel tired, irritable, or experience cravings as the result of low blood sugar.
    • Long-term adherence to a very low-carbohydrate diet is difficult.

    It’s more sustainable and often healthier to choose nutritious, high-fiber sources of carbohydrates, keep portions in check, and balance carbohydrate consumption with protein, fiber, and healthy fat consumption. Planning can help. 

    Types of Low-Carbohydrate Diets

    Low-carbohydrate diets come in several variations, ranging from moderate reduction to very low or ketogenic plans. Understanding the different approaches can help you decide what fits your lifestyle and diabetes management goals.

    Diet Type Daily Carbohydrate Intake % of Total Calories Notes
    Moderate low-carb 100–150 grams ~30–40% Reduces carbs moderately, sustainable for most people
    Low-carb 50–100 grams ~10–25% Can improve blood sugar control and promote short-term weight loss
    Very low-carb / Ketogenic <50 grams ~5–10% Often leads to ketosis; stricter, may be harder to maintain long-term

    These approaches differ in strictness and sustainability, and each can impact blood sugar, weight, and overall nutrient intake differently.

    Pros and Cons of Low- and High-Carbohydrate Diets

    Choosing a higher or lower carbohydrate intake has advantages and trade-offs, especially for people managing diabetes.

    Diet Type Pros Cons
    Low-Carb Diet
    • Can improve blood sugar control and reduce post-meal spikes
    • Supports short-term weight loss
    • Often higher in protein, which improves satiety
    • May include too much red meat, saturated fat, or TMAO, affecting heart health
    • Potential loss of whole grains, fiber, and micronutrients
    • Can be difficult to sustain long-term
    High-Carb Diet
    • Encourages fruits, vegetables, and whole grains
    • Supports fiber and micronutrient intake
    • More flexible and easier to follow socially
    • Blood sugar may rise more after meals if portions aren’t managed
    • Can contribute to weight gain if calorie intake is too high

    How Many Carbohydrates You Can Have per Meal with Diabetes

    Most diabetes guidelines suggest moderate, consistent carbohydrate intake.

    Meal Type Carbohydrate Range Notes
    Breakfast, Lunch, or Dinner 30–60 grams Adjust based on activity, medications, and blood sugar response
    Snacks 10–20 grams Pair with protein or healthy fat for better glucose control

    These are starting points. Your individual carbohydrate goals may differ depending on your health status and blood sugar patterns.

    What Consistent Carbohydrate Intake Means and Why It Works

    Eating similar amounts of carbohydrates at each meal—even if the foods vary—helps keep blood sugar stable. Consistent carbohydrate intake:

    • Prevents large spikes and crashes in glucose
    • Makes insulin or diabetes medications more predictable
    • Helps you recognize patterns and understand which meals work best for your blood sugar

    Supports balanced dinner options (45g carbs / 3 exchanges)

    1 cup cooked quinoa + grilled chicken + roasted vegetables

    1 medium baked sweet potato + salmon + side salad

    Supports snack options (15g carbs / 1 exchange)

    1 small apple + 1 tablespoon peanut butter

    6 whole-grain crackers + 1 slice cheese

    Consistency doesn’t mean eating the same foods every day—it means keeping carbohydrate amounts similar to help manage glucose.

    Carbohydrate Exchanges for Diabetes

    Carbohydrate exchanges simplify meal planning by helping you track grams of carbohydrate. One carb exchange equals 15 grams of carbohydrate.

    Food 1 Carb Exchange (15g carbohydrate)
    Bread 1 slice
    Cooked Rice or Pasta 1/3 cup
    Small Fruit 1 small apple or orange
    Milk 1 cup
    Beans 1/2 cup
    Oatmeal (cooked) 1/2 cup
    Yogurt (unsweetened) 2/3 cup
    Banana 1 small (about 6 inches)
    Sweet Potato (cooked) 1/2 cup

    If your goal is 45 grams of carbs per meal, that’s 3 exchanges. Using this system makes it easier to mix and match foods while staying within your target.

    Having diabetes doesn’t mean giving up carbohydrates. By understanding how carbs affect blood sugar, practicing consistent carbohydrate intake, and using carb exchanges, you can enjoy a balanced diet and maintain better glucose control.

  • How and Why My Son Taught Me to Make Pesto

    My son recently came out of school and informed me that we had to buy basil. Thrilled that this greeting was far less hostile than some of the greetings I get at pick-up (typically ranging from nothing on a good day to a shove or a proclamation that I’m not going to let him to something-or-other on a less good day), I asked him why. He said that his class had made pesto in Garden class, and he wanted to make it at home.

    Our pesto turned out beautiful!

    I was happy about this, though his enthusiasm doesn’t always pan out. Last year, he wanted me to buy chard because they’d grown and tasted it at school. Not surprisingly, he liked it as little when I bought it for him as he had liked every time before that. And when he wanted celery, I was happy to buy him some. He hated it, just like he always had. But I understand the excitement of producing it yourself and having it under a different set of circumstances. 

    Gardening Class in Elementary School!

    My son goes to a public school, but it has a lot of elements that go far beyond your typical public school. Parent donations go a long way, including funding a garden and even a teacher for Garden. Each class goes once a week. Students might plant seeds, weed, water, or harvest. They usually also get some sort of lesson relating to how plants grow or how to use what they harvest. 

    I didn’t get to see the basil growing in my son’s school’s garden, but maybe it looked something like this.

    Getting the Pesto Ingredients

    We needed to purchase fresh basil and garlic. The timing was good, as my son was a bit sick. We needed something to do after school that didn’t require much energy, so we borrowed my parents’ car and went to a nearby supermarket for two bunches of basil and one head of garlic. 

    When we dropped off the car at my parents’ house, we took further advantage of their kindness – without asking, of course, since they were out of town. We took the rest of the ingredients we needed, including olive oil and chopped pecans, which were the closest substitute we could find to pine nuts or walnuts. We also took the remainder of a bag of Italian shredded 5-cheese blend to substitute for parmesan cheese. 

    Making the Pesto (1 Week Later)

    We delayed the actual production of pesto due to my son’s illness. Since he had barely eaten for several days by the time we assembled the ingredients, I asked if he wanted to wait to make the pesto so that he could enjoy it more when it was ready. He chose to wait.

    A few days later, when he was eating more normally, it was time to make the pesto. He got out the blender and the ingredients, assembled the blender, and plugged it in. I peeled a head of garlic and cut off the end, but he did the rest. He took the basil leaves off their stems and put them and the other ingredients in the blender, including carefully pouring in the olive oil. 

    My son said they’d used a hand cranked vegetable processor at school, so we didn’t know what setting to use on the blender. We decided to pulse it. He pulsed the blender and alternated pulsing with using a very long drink mixing spoon to stir. 

    For some reason, the head of garlic remained completely intact. He took it out of the blender and minced it with a knife on the cutting board. As a left-hander who didn’t have much knife experience, he looked kind of awkward, but he did a beautiful job. Then he put the minced garlic back in the blender and pulsed another few times.

    We don’t have a garlic press, but my son minced the garlic beautifully with a knife.

    He poured the pesto into a container, and I had the privilege of cleaning up. If anyone has any tips for washing olive oil-based foods off of dishes and utensils, please let me know! Olive oil is so greasy!

    Results: Taste and Emotions

    We both thought the pesto was delicious. Warning for those of you who are foodies: we’re not connoisseurs. We like most foods, even if they’re not traditional or perfect. But the pesto was tasty, the texture was nice, and it had been made with love and pride. We didn’t have it on pasta or any other food you might associate with pesto. Dinner included swai, sweet potato, watermelon, and zucchini. There was enough left over for a few more meals.

    It was nice to see my son proud of himself for a job well done. He told his grandparents about it, and even got to show them it while he was eating lunch while video chatting with them. 

    My son feeds off of himself. If he feels guilty or ashamed, he gets angry with himself and makes it worse. He can work himself up into a terrible state. On the other hand, when he’s proud and in control, his best self shines through. That was a beautiful gift of this pesto experience. 

    How do you let your kids be their best selves? 

    Pesto Recipes

    Traditional Pesto Recipe Our Pesto Recipe
    • 2 cups fresh basil leaves
    • ½ cup grated Parmesan cheese
    • ⅓ cup pine nuts
    • 2 cloves garlic
    • ½ cup extra-virgin olive oil
    • Pinch of salt
    • 2 bunches fresh basil leaves
    • ½ cup shredded Italian cheese blend
    • ⅓ cup chopped pecans
    • Garlic to taste (we used 1 peeled minced head of garlic — adjust as desired)
    • ½ cup olive oil
    • Pinch of salt
    Instructions
    1. Add basil, cheese, nuts, garlic, and a pinch of salt to a blender or food processor.
    2. Pulse a few times to begin breaking down the ingredients, then stream in olive oil while blending to reach your desired consistency.
    3. Stop and scrape the sides as needed; adjust seasoning to taste.
    4. Transfer pesto to a container and store in the refrigerator. Use with pasta, as a spread, or a dip.

    Approximate nutrition information per 1/6 of recipe: 180 calories, 18 grams of fat, 3 grams of saturated fat, 10 mg cholesterol, 2 grams of carbohydrates, 1 gram of fiber, 0 grams of sugar, 3 grams of protein

  • Healthy Kid-Friendly Breakfast-for-Dinner Recipes (11–15): Quick & Easy Ideas

    Here are ideas 11-15 in the final installment of a three-part breakfast-for-dinner series. (Here is the first part and here is the second part if you missed them!). Again these recipes are designed to be fun for kids by serving elements of breakfast like waffles and eggs at dinnertime. The recipes have protein, fiber, and fruits and vegetables, and they’re easy to make and clean up. They’re also easy to modify to suit picky kids and grown-up tastes and needs. 

    11. Vegetable Omelet with Waffle and Poached Pear

    350 calories, 18 grams of protein, 5 grams of fiber

    Prep tips: Cook ripe pears in a small amount of water until very soft. Slice or dice and set aside. Saute vegetables like spinach, mushrooms, zucchini, or bell peppers. In a bowl, whisk eggs or egg whites with milk. Pour into the pan and cook. Serve with a toasted frozen whole-grain waffle topped with plain yogurt and pears. Top with cinnamon if desired. 

    Why it’s great: Frozen waffles save time, and kids love the variety of surprising tastes for dinner. 

    Nutritional highlights: Eggs and mushrooms have vitamin D, and pears have lignan, which is a special type of fiber. 

    12. Your-Way Smoothie Bowl

    350 calories, 10 grams of protein, 7 grams of fiber

    Prep tips: Let each child choose their own components. Start with cottage cheese or yogurt, then offer vegetables like carrots, spinach, or kale. Sweeten the smoothie bowl with favorite fruit like bananas, berries, or melon. For thickness, offer ripe avocado or peanut butter. Let kids top their bowls with oats, seeds, cereal, or crumbled whole-grain crackers. 

    Why it’s great: Kids love choosing their own components and sprinkling toppings at the end. Grown-ups can appreciate a break from cooking. 

    Nutritional highlights: It has calcium, healthy fats, protein, fiber, whole grains, vegetables, and fruit – all in one bowl!

    13. Whole-Grain Waffle Egg Sandwich

    420 calories, 14 grams of protein, 7 grams of fiber

    Prep tips: Cook an egg. Spread a small amount of mashed ripe avocado on two frozen and thawed whole-grain waffles. Place the egg and a slice of cheese on a waffle, and top it with the other waffle. Serve with a banana or other fruit.

    Why it’s great: Grown-ups can feel good about serving something healthy without cooking much, and kids love feeling like they’re eating “junk food” for dinner.

    Nutritional highlights: It has protein, fiber, and heart-healthy monounsaturated fats. 

    14. Breakfast Burrito

    320 calories, 15 grams of protein, 6 grams of fiber

    Prep tips:Add scrambled egg and a slice of American cheese to a whole-wheat tortilla. Adults may like it with salsa, beans, and lettuce.

    Why it’s great: It’s compact and easy to transport. Take it anywhere!

    Nutritional highlights: Small but mighty, it’s filling with protein and fiber. 

    15. Sweet Potato Egg Nests

    Prep tips: Toss grated or spiralized sweet potato or spaghetti squash with olive oil, salt, and pepper. Divide into nest-sized piles on a cookie sheet with foil and cooking spray. Bake for 10 minutes, then crack an egg into the center of each nest. Back until the eggs are set. Serve with avocado or fruit.

    Why it’s great: Includes kid favorites like eggs and sweet potatoes, and adults like using whole foods instead of processed options

    Nutritional highlights: It’s high in fiber, protein, and beta-carotene. 

    With these final five recipes, you now have 15 ways to make breakfast-for-dinner both healthy and family-approved. From finger foods to bowls, savory bites to sweet twists, you’ve got plenty of inspiration to keep mealtime exciting without sacrificing nutrition. Whether you pick a favorite or rotate through all 15, your family can enjoy balanced dinners that feel fresh, fun, and easy any night of the week.

    With these final five recipes, you now have 15 ways to make breakfast-for-dinner both healthy and family-approved. From finger foods to bowls, savory bites to sweet twists, you’ve got plenty of inspiration to keep mealtime exciting without sacrificing nutrition. Whether you pick a favorite or rotate through all 15, your family can enjoy balanced dinners that feel fresh, fun, and easy any night of the week.

  • Quick and Healthy Kid-Friendly Breakfast-for-Dinner Ideas (Recipes 6–10)

    6. English Muffin Egg Pizza

    290 calories, 17 grams of protein, 3 grams of fiber

    Prep tips: Spread marinara sauce on whole-grain English muffin halves, or use whole-wheat tortilla or sliced whole-wheat bread as a base. Distribute whisked eggs or egg whites. Add sliced tomatoes or diced vegetables and top with low-fat shredded cheese. Toast or broil until the egg is cooked. 

    English muffin pizzas can be topped with any number of great options like eggs, cheese, and spinach.

    Why it’s great: Kids love pizza in all forms, and this is a high-protein, low-fat option with minimal clean-up.

    Nutritional highlights: It’s high in protein and calcium, and adding tomatoes and tomato sauce adds lycopene and fiber. 

    7. Sweet Breakfast Pasta Bowl

    280 calories, 10 grams of protein, 5 grams of fiber

    Prep tips: Toss cooked whole-grain pasta with plain yogurt or Greek yogurt, or use cottage cheese if you prefer. Stir in sliced or mashed banana and fresh or frozen berries, and serve warm or cool. Add a sprinkle of seeds or nuts if desired. 

    Why it’s great: Kids can enjoy a sweet dinner, while grown-ups can appreciate using leftover pasta and fresh or frozen fruit. 

    Nutritional highlights: It’s a source of whole grains, calcium, antioxidants, and fiber. 

    8. Chicken Egg Cups

    250 calories, 20 grams of protein, 2 grams of fiber

    Chicken egg cups freeze nicely and make fun finger foods. Add more egg whites for extra protein, or stir in blueberries for a sweet surprise.

    Prep tips: Chop and cook vegetables like spinach, tomatoes, zucchini, corn, carrots, bell peppers, and peas. Frozen thawed vegetables and leftover vegetables also work. Toss beaten eggs with vegetables in a bowl. On a separate cutting board, dice cooked skinless chicken and place it in sprayed, lined muffin tin cups. Pour the egg mixture over it, and bake for 15-20 minutes or until the eggs are set. Serve on their own or with fruit, whole-grain crackers, or mini bagels.

    Why it’s great: Parents love that it’s high in protein for the kids, low in carbs for adults, and a delicious way for everyone to eat more vegetables. Kids love that it’s a finger food and full of colorful vegetables.

    Nutritional highlights: It has two sources of protein – chicken and egg – and is low in carbohydrates. 

    9. Apple Cheddar Quesadilla

    270 calories, 12 grams of protein, 4 grams of fiber.

    Prep tips: Slice or dice apples. Add low-fat shredded cheddar or any other cheese to whole-grain tortillas. Sneak in diced tomatoes or chopped spinach if desired. Top with another tortilla and toast. Cut into wedges to serve. 

    Fill whole-grain tortillas with cheddar cheese and add sweet apples or colorful vegetables for a wholesome dinner.

    Why it’s great: Kids love quesadillas with melty cheese. Adults can enjoy contrasts like salty, creamy melted cheese and sweet, crunchy apples.

    Nutritional highlights: Calcium for bones, protein and fiber for fullness

    10. Avocado Cottage Cheese Toast Sticks

    320 calories, 12 grams of protein, 5 grams of fiber

    Prep tips: Puree ripe avocado with cooked broccoli florets and low-fat cottage cheese to make a creamy dip. Slice whole-grain bread into strips, toast it, and serve. Alternatively, serve brown rice cakes or whole-grain crackers for dipping.

    Why it’s great: Kids can enjoy a green, creamy dip and the experience of dipping for dinner, while grown-ups can also dip vegetables for additional nutrients. 

    Nutritional highlights: The dip has healthy fats, vitamin E, and protein.

    These five new ideas add more ways to get nutritious, appealing dinners on the table fast. They can fuel growing kids and healthy adults, while bringing comfort and joy due to breakfast elements at dinner. Remember to check recipes 1-5, and watch for breakfast-for-dinner recipes 11-15 coming soon!

  • Quick and Healthy Kid-Friendly Breakfast-for-Dinner Ideas (Numbers 1–5)

    Try “breakfast for dinner” when you want to put a smile on your children’s faces but you need something quick, easy, and healthy. Use classic breakfast components like eggs, pancakes, waffles, and even boxed cereal, but give them a twist for dinner. The following 5 meals can liven up your dinner table, and each has fiber, protein, and at least 1-2 servings of fruit or vegetables. 

    If you missed it, here are our previous healthy dinner tips for families!

    1. Pasta Frittata

    300 calories, 18 grams of protein, 4 grams of fiber

    Why it’s great: Kids can enjoy it as a finger food when you slice it, and adults can appreciate using leftover pasta and having a one-pot meal. 

    Prep tips: Use leftover cooked whole-grain pasta like spaghetti or penne. Stir it gently with beaten eggs and diced vegetables such as spinach, tomatoes, or cooked diced carrots or frozen peas. Baked in a pan until the eggs are set. Slice to serve. Add tomato sauce and parmesan cheese if desired. 

    Eggs with vegetables are already a favorite food – add pasta to make them more balanced and exciting!

    Nutritional highlights: Eggs have protein, and whole-grain pasta and vegetables have fiber.

    2. Cheesy Oatmeal

    420 calories, 12 grams of protein, 5 grams of fiber

    Prep tips: Cook oatmeal as usual. Stir in a bit of milk or almond milk and some low-fat cheddar cheese just like you were making a low-fat cheese sauce for mac and cheese. Add chopped broccoli florets or peas for vegetables. Kids who like crunch may also enjoy a topping of sunflower seeds or chopped peanuts. 

    Why it’s great: Oatmeal is familiar and friendly, just like mac and cheese. This cheesy whole-grain dish is simple to make in minutes. 

    Nutritional highlights: Fiber, protein, and calcium come together without a fuss.

    3. PB and Stewed Apples on Bagel

    420 calories, 12 grams of protein, 5 grams of fiber

    Prep tips: Chop or slice apples and stew them in a bit of water on the stovetop or in the microwave. Leave them plain or add cinnamon. Puree into applesauce if you prefer, or leave the apples in chunks. Spread peanut butter on whole-grain bagel halves, and top with apples. 

    Why it’s great: It’s easy, inexpensive, and guaranteed to be a hit. 

    Nutritional highlights: Enjoy a PB and ”J” sandwich with no added sugars. Whole-grain bagel, apple, and peanut butter all add fiber. 

    4. Breakfast Tacos

    270 calories, 15 grams of protein, 4 grams of fiber

    Prep tips: Scramble eggs or egg whites with spinach, diced bell peppers, or other vegetables like cut cooked green beans or grated zucchini. Spoon into whole-grain corn taco shells, and top with blueberries or other fruit.

    Why it’s great: It’s a balanced meal that offers portion control, protein, and fiber, and kids love crunchy taco shells and the fun contrast of savory tacos with sweet fruit. 

    Nutritional highlights: Vegetables add fiber, vitamin C, and potassium, while eggs provide every essential nutrient except vitamin C. 

    5. Zucchini Carrot Ribbon Pancake Wraps

    Prep tips: In a bowl, combine beaten eggs with grated zucchini and carrot, whole-wheat flour, and salt and pepper. Stir briskly to blend into a thin batter; don’t overbeat. Cook thin pancakes in a pan with cooking spray. Wrap them around shredded low-fat melted cheese, cottage cheese, or cream cheese to serve. Kids may also enjoy crunchy whole-grain cereal like plain Cheerios or shredded wheat. 

    Stuff egg-based vegetable pancakes with protein, and your kids may not realize they’re getting a healthy dinner!

    Why it’s great: Pancakes feel like breakfast, but they’re savory and fun to eat. A “side” of cereal can be an even more special treat. 

    Nutritional highlights: These pancakes have protein, vegetables, fiber, and calcium, but your kids will love them. 

    Try these recipes, and customize them your way or however your children like. Add protein with turkey or meatless sausage or bacon, ground turkey, or chicken, or swap different fruits and vegetables. Make them family favorites however you like!

    Stay tuned for more breakfast-for-dinner ideas to keep yourself sane, your children happy, and your family healthy!