Tag: nutrition

Make It Count: Turn Daily Life into Healthy Family Time This Spring Break
Spring break may mean a family vacation for some, but for many parents, having kids home from school for a week or two is challenging. You’re suddenly responsible for full-time child care, including safety, entertainment, and health. At the same time, you may be working your regular schedule while trying to meet your own physical and mental health needs.

The good news is that even without a family trip or elaborate plans, you can meet everyone’s needs during spring break. It may not be the “perfect” spring break of your dreams, but it can stll be a “great” spring break that brings your whole family together.

Common Concerns for Parents

What could go wrong when kids are home without teachers, assignments, and friends? Here are some common worries for parents about their kids.
- Loss of academic progress or falling behind at school
- Kids feeling lonely without their friends
- Screen time and lack of physical activity
- Snacking on unhealthy foods
And here are some common challenges for parents.
- Juggling work and childcare
- Staying active and eating healthy
- Maintaining a schedule that allows for enough sleep
These are real concerns and challenges, but there are strategies you can use to address them. It’s about making each minute count.

Turn Meals and Meal Prep into “Family Time”

You’re already spending time grocery shopping, preparing food, and eating it. Why not use that time to bond with your kids, too?

Instead of trying to sneak in a trip to the supermarket while the kids are at an activity or someone else is watching them, take your kids with you to the store. The first trip may take longer than usual, but allow time for it. Later trips will be faster as your kids get used to the routine.

Remember to tell your kids the rules before you go in. Common rules are, “no touching,” and “you can only ask for something once; a ‘no’ is a ‘no.’” If they break the rules, it’s okay to leave the store without purchasing anything. The kids are sure to learn the lesson when they realize that you arrived home without their favorite snacks, cereal, and fruit.

When prepping meals, invite your kids to help. It does take longer than making a meal yourself, but you can allow for the extra time. Or, find tasks that they can do that are on the side, say, setting the table or grating cheese for a topping while you make the rest of dinner.

You don’t have to pressure your kids to help if they don’t want to. Sometimes, they just want company. Let them color, play with their stuffed animals, or count baseball cards on the kitchen floor as you cook and clean. They may want to talk to you, or they may simply enjoy being near you and knowing that you’re available to listen if they want to say something.

It’s easy to create lasting memories – try breakfast for dinner with whole-grain pancakes and fresh fruit!

When you sit down, make it a pleasant atmosphere. Check our recent post for tips on getting the most out of family meals. Hints: interact with your kids, put your phone down, and smile.

Low-Effort Ways to Make Meal-Time Special

You’re already serving meals. With a small twist, you can make them seem special and create happy family memories. Here are some ideas.

With a little bit of effort and a lot of love, lunch can be healthy for the soul and body.
- Have a picnic at a nearby park.
- Try breakfast for dinner.
- Have a themed meal like “camping” (veggie hot dogs on whole grain buns, and s’mores for dessert)
- Set up a picnic blanket in a room of your home that’s not usually for eating, and eat there.
- Have dinner by candlelight and invite your kids’ stuffed animals for story time afterwards.
Keep Active While Keeping the Peace

Keeping everyone active can involve juggling, but it doesn’t need to involve fighting. When you make outdoor time feel natural, it can be easy to stay fit and keep kids active. For example, remember that picnic in a park? Take a ball, some sand toys, or the jogging stroller, and stay in the park for a while before coming back home.

You can also tie active time to errands. Walk, stroller, scooter, or bike to supermarkets, the library, or the pharmacy.

Minor bribes can work, too! For example, walk to:
- A nearby coffee shop for some tea and a whole-grain bagel with cream cheese to split
- A farmer’s market for juicy strawberries or sweet peas
- A neighborhood joint for a brown rice and veggie teriyaki bowl or chicken tacos
If necessary, make up errands, like mailing a letter from the post office instead of from your home, to get outside.

Strategically Balance Work with Family Time

The toughest part for many parents is getting work done while spending enough time with family. It’s not just a question of feeling guilty, though that can feel bad enough. For many parents, working for hours at a time during vacation can lead to hard evenings with cranky children. They’re just asking for attention.

If you can give them attention throughout the day while sneaking in some work time, you might be able to reduce the amount of crankiness you need to deal with later on. It can help to alternate play time with work time.

For example, bring your laptop to the park and play for 30 minutes before working for 30 minutes, even at the side of a sandbox. Or, do some workbook pages, or draw a few pictures, with your kids at home before leaving them to continue right next to you as you get to work.

Let them know you’re available to listen if needed, but that you’re working on something. It can also help to let them know when the next time they can expect your undivided attention is – possibly in 30 minutes, or at the next meal, or when it’s time to walk to the mailbox.

The Bottom Line

There’s no question that parenting during breaks from school is different than when school is in session, but it can be a positive experience. Plan ahead so you have plans for what to eat, how to prepare it, when you can involve your kids, and how to get everyone active. Plus, think about when you can work and how to do it strategically so you still get time with your kids.

Remember that it may be challenging, but it doesn’t have to be perfect. You can stay healthy, build bonds, and become a stronger and more confident parent each time.

I can support your goal to live healthy in real life. Schedule with me, and let’s chat about simple, everyday ways to support a healthy family and a healthy you!
March 31, 2026

Benefits of Family Meals – and How You Can Get More Nutrients with Less Hassle

What comes to mind when you think of family meals? The idealized image may include seven dinners a week together, smiling children with clean hands, relaxed parents who are fully focused on the family, and home made, balanced meals that everyone shares.

For most families, the reality is different. By dinner time, kids and parents may be tired and cranky. Meals may be home made, from boxes, or take out. And these days, it’s common for kids to have activities during dinner time, so seven family dinners a week may be out of the question.

Family meals actually have benefits for mental and physical health – and the good news is, even the busiest of families can get benefits. Let go of preconceived notions and pressure for things to be perfect, and your family, too, can have more nutrients with less hassle.

Why Family Meals Matter

Yes, family meals matter! A variety of research shows that families who eat meals together regularly tend to enjoy certain benefits. Here are some examples.

Nutrition – When you sit down to a meal together, you’re more likely to enjoy balanced meals. Kids and parents who regularly have family meals are more likely to eat more vegetables and fruits on a daily basis – and that’s linked to better weight control and lower health risks now and in the future.

The simple process of preparing food and serving it at the table makes it easier to naturally get more nutrition. Compare a sit-down dinner with the family to kids and parents taking smaller snacks on their way to the tv, activities, or their bedrooms. Portable, quick snacks are likely to be high in starch, sodium, and fat – think chips, cookies, sugary granola bars, and crackers.

On the other hand, a meal at the table might have some chicken or other protein and a few vegetables. Plus, family meals give kids a chance to try new foods in a safe environment, and it lets kids watch their parents eat healthy foods.

Let kids be as involved as they want. They’ll be more likely to eat the delicious foods you’ve prepared for them!

Go here for easy, kid-friendly dinners that have protein and fiber!

Improved Emotional and Social Skills – What happens when kids have the chance to sit at the table with their families? They get the chance to improve skills like listening, talking, and being pleasant. Kids may learn to share about their days and to listen to their parents having grown-up conversations. They can also learn skills for resolving conflicts in positive ways, since there are sure to be disagreements during family dinners.

As a parent, you can be sure to establish ground rules at the table, like being polite, listening to others, and being honest without being disrespectful.

Check out more tips for a positive family environment to support connections!

Better Behavior – Are you hoping to set your children up for better behavior now and throughout their childhood? Try family meals! This investment in your kids may have major returns, as children who have family meals are less like to abuse substances and have other risky behaviors.

Family Meals – No Pressure Needed!

There’s no need to put pressure on yourself when it comes to family meals. Consider these realities!

“Idealized” Vision	Beneficial Reality
Daily family dinners	Family dinners on predictable days at predictable times, even if not 7 days a week
Gourmet meals cooked from scratch	Simple meals from scratch or using meal helpers or occasional takeout items like pizza
Formal and neat	Welcoming and informal – mismatched plates, hugs, and well-used napkins all welcome!
Nutritionally perfect	Foods from a variety of food groups, including protein and some vegetables

Make family dinners work for your family! The benefits can still come, even if your family is different from another family.

Tips to Make Family Meals Happen in Real Life

Ready to make family meals work for you? You can do it! The tricks are to keep them simple, be flexible, and make them work for your family’s individual situation.

Letting kids help can get their “buy-in” to family dinners.

Establish 2-5 “Anchor Meals” per Week

If there’s no way you can imagine having seven dinners a week as a family, don’t worry about it. Just choose 2, 3, or more “anchor” dinners per week. These are dinners that you will be able to count on having together every week.

For example, you might find that Tuesdays and Sundays, your family members are all available at dinner time to eat together. Then Tuesdays and Sundays will be your “anchor dinners,” and there’s no need to worry about additional family dinners.

Let your family members know which days are family dinner days. It’ll let them look forward to them and put in requests for their favorite foods.

Make a List of Simple, Repeatable Nutritious Meals

It’s easier to get a meal on the table when you know what you’re going to make and you have the time and ingredients to make it. Make a list of simple, repeatable, nutritious meals that you can easily make for family dinners.

Here are some examples.

Whole-grain spaghetti with marinara sauce, parmesan cheese, a side of peas, and a side salad for grown-ups
Tacos with whole-grain corn shells or whole-grain flour tortillas, chicken or beans, corn, grilled vegetables or chopped lettuce and tomatoes, and salsa
Baked chicken or fish with baked sweet potato and zucchini fries

Check here for family-friendly dinner ideas with whole grains.

It’s okay if you don’t cook every meal from scratch. Focus on family connections even if the meal isn’t the healthiest

Involve Kids Naturally

Let kids help. They’ll take ownership of it, leading to pride in themselves and better behavior at the table. Ask them to do age-appropriate tasks, and help them as needed to make it smooth. The goals are to involve them in household chores and to spend time together, not to punish or challenge them.

Here are ways kids can help.

Set the table. If your children are younger, place plates and silverware on the table, and let your children distribute them at each place setting.
Clear the table. Younger children can take silverware or trash like dirty napkins.
Stirring and mixing. It may be a littler slower than doing it yourself, but it’s worth the extra few minutes.
Collecting devices. Before dinner, have children be the “device police,” making sure that nobody’s device is active at the table.
Manage moods. Kids love to monitor other people. Let them point out if anyone is in a bad mood or acts angry. It’ll help you and them stay positive.

Family Meals and Healthy Living

Families can be healthy without being picture-perfect. You can support your family’s health every time you do something that seems little, like adding a piece of fruit, giving an extra hug, or setting aside time to sit down and enjoy a meal together.

When you’re ready to make healthy changes for weight loss and better living, schedule a session with me! We can work together to create a plan that keeps you enjoying what you love, while improving your healthy habits.

March 25, 2026

A Healthy Transition Back to School After Break: Parent-Tested Tips
Going back to school can be tough for families after a break. Winter break, for example, can be 2-3 weeks for many school children, and include holidays and other seasonal events. When kids are out of school, there’s less reason to follow a consistent routine, especially if parents are taking time off work. Sleep, eating, and activity patterns can be different or non-existent during break.

The return to school can feel scary if you’re worried about transitioning back to strict schedules, early mornings, and homework – but don’t worry. These tips can help you reset and ease the transition back to school and regular schedules.

Routines While Out of School: Looser But a Necessary Break

When there’s no school or work to create a schedule, it’s likely that you’ll ease out of your regular routine. Sleep times may shift, and meal times may be less regimented. Instead of sitting down to balanced meals, many families shift to more takeout, snacking, and holiday treats.

On vacation, it’s good to take advantage of flexible schedules!

There’s nothing wrong with this for the short-term. For many busy parents, it’s necessary to take a break from what feels like planning every aspect of life, the way you might when there are work, homework, and extracurricular activities to keep straight. Some mental down time can let you recharge for the rest of the year.

But that can lead to a rude awakening when real life kicks back in!

A regular school day usually starts with a strict waking time followed by a busy morning. It may include packing lunches and homework, eating or packing breakfast, and some rushed discussions about afterschool pickup and activities. Later, there may be sports or other activities, dinner, and homework. A regular bedtime is essential for good health, since you’ll all be repeating the schedule tomorrow.

Getting Back into a Schedule – Including Sleep

Planning your schedule ahead of time lets you fit the important things into each day without as much effort. When you’re consistent, your mind and body are more prepared. You have energy when it’s time to wake up, you’re tired when it’s time to sleep, and you’re hungry at meal times.

Thankfully, when school starts back up, there are a lot of set times that you can work around as you’re getting back on schedule!
- The start of the school day
- The end of the school day
- Any extracurricular activities
- Any meetings you have, or a time you come home from work (or stop working)
Use these events to your advantage as you reset your schedule.

School starts early in the morning, so you’ll need to get up on time. It can be challenging if your family has shifted to a later schedule over the holidays, but gradually shifting back can help. Wake up and go to sleep a few minutes earlier each day until your body’s clock is back to being on “school” time.

It helps to re-establish regular meal times and physical activity schedules, too. Try to get back to your typical family eating patterns and times so that your body and mind can go back to predicting when meal times and sleep times will be.

Make a To-Do List to Relieve Stress on Parents

There’s a lot to do when school gets back in session, but you can use simple tools to make it easier on kids and parents. A simple to-do list or checklist can relieve the burden of trying to remember things. It can help you make sure everyone has what they need when leaving home in the mornings. It can also make your evening calmer.

Here’s what you might include on a daily checklist or to-do list.
- Pack backpacks, which might include lunches, water bottles, and homework.
- Check for gym clothes (older kids), instruments, sports equipment, or other items needed for extracurricular activities that day or the next day.
- If you work outside the home, pack your own lunch and any laptops or other work items you’ll need.
- Activities like grocery shopping (make a list!), filling the car with gasoline, and walking to the library to return a book.
- Chores like meal prep, housecleaning, laundry, and gardening.
- Working out or walking.
Make sure everything’s packed the night before so you can be on time for the school bus!

The less you need to remember, the less likely you are to forget. That’s especially true when last-minute, unexpected demands arise, like your kids needing to finish a project by the next morning. It’s also more efficient to go down a checklist than to try to remember what you need to do.

Back to Healthy Habits

It’s okay if your family slacked on your typical healthy habits. Meals may have been more like sporadic snacks. Screen time may have crept up. You may have missed a workout or three. It’s good to take a break occasionally! But when vacation is over, it’s time to get back to healthy habits for everyone.

Here’s a snapshot.
- A balanced breakfast, especially for kids. It’s hard to focus on learning when they’re hungry! Consider fresh fruit, reduced-fat dairy like yogurt or milk, a whole grain like oatmeal, whole-grain toast, or whole-grain cereal. Here are ideas.
- A healthy lunch with fiber and protein. Check our healthy lunch ideas!
- A family dinner with protein, whole grains, and vegetables. Don’t worry – here are plenty of options for nutritious, family-friendly, simple dinners.
- Physical activity. Kids can get back to active recess and sports at school with friends, or afterschool in organized activities. Parents can get back to regularly scheduled workouts.
Taco night is a kid-friendly, parent-friendly, nutritious option.

If screen time crept up, it’s a good time to dial it back. Kids can keep themselves busy with homework, afterschool activities, and reading at home. If you do let them use devices, set strict rules on what they’re allowed to do or watch, and for how long. Then stick to the boundaries you set!

Ongoing Support for Kids When Returning to School

Keep in mind that while as a parent, you may find school to be a blessing, kids may not feel like going back. Even kids who love school and do well in it may find it stressful or boring. Or, they may just prefer to be at home with you – not realizing that “vacationing you” has time to play with them, while “working” you may not.

Do your best to “be there” for your kids. Talk them through any fears or anxieties they have. Validate their feelings, but reassure them. If it helps, talk about the things they’re looking forward to in school, whether it’s a daily occurrence like playing kickball at recess, or something coming up like a field trip or class party. You might also find it helpful to talk about your plans for next weekend or an upcoming holiday so that kids have something to focus on besides school.

Remind kids about fun things at school, like games with friends.

The transition is an ongoing process, so be prepared to work through it for days or weeks. If you see any concerning signs, talk to your children’s teacher or pediatrician for advice.
January 10, 2026
Eat Well and Keep Moving: Simple Parent-Tested Tips for Healthy Living During Winter Break
Winter break brings a different pace to family life as schools close and schedules change. Childcare duties increase and holidays may bring extra responsibilities, but working parents may not have much time off. Minds and bodies still need care, so it’s a good time to take a practical and creative approach to staying healthy.

In winter weather, amid holiday cheer, and with tired, bored, or excited children, it can be even more rewarding to cling to healthy habits. Here are tips for staying active for parents and kids, eating healthy without excess costs or fights, getting outside time in any (safe) weather, and hydrating for health..

Keeping Parent and Child Active During Winter Break

Staying active is imperative for physical and mental health, but it can take extra planning during winter break even if it’s a habit during other times. During these weeks, we can be busier, schedules can be different, and weather can be rainy where I live. However, we can overcome these challenges with prioritization. Bodies need to move!

Fortunately, I’ve been running for almost 30 years. It’s enough of a habit now that I know it’ll get done during break, too. It’s built into my day, from making sure I go to bed early enough to be rested by morning run time, to having child care lined up every morning, 6 days a week.

It takes a bit more thought to make sure my son gets enough exercise. He’s not lazy – he’s the opposite of it! – but it takes more planning to get him active than for me to run. When school is in session, he walks to and from school, plays a bit at recess and lunch, and plays for hours in the afterschool care program.

On break, here are some ways he stays active most days.
- Yardwork and gardening with my parents at their house in the mornings while I run and take “me” or work time.
- Various ball games with my parents in their backyard, including football, soccer, baseball, and creative variations of these.
- Walks and bike rides with me to any destination I can think of to make him interested enough to come alone without too much protest. A park, a store, the library, and a bus stop or metro station are common destinations.
- Walking to the park (about 15 minutes each way) for kickball, catch, or football.
With the right gear, kids can get plenty of outside time in most kinds of weather.

Rainy day options include these.
- Dressing properly, mentally preparing to be cold and wet, and playing outside in mud and puddles with the thought of a warm shower and dry clothes when we come inside.
- Going to our building’s underground parking garage for roller skating, a game of catch, or various other adventures.
- Playing in our building’s rec room/gym.
Healthy Eating for All During Winter Break

Health eating for the family can be challenging during winter break. Depending on your child’s habits and location, you may be used to schools providing milk, breakfast, lunch, and snacks. During break, you’re responsible for all food and beverages. It may be an extra responsibility for you, but see if you can turn mealtimes into a chance to spend more time together that you don’t get when your child eats lunch at school.

Thankfully, most kids prefer simple, familiar meals, so take advantage. Plain whole-wheat pasta with marinara sauce, chicken or parmesan cheese, and a piece of fruit can be a balanced, easy, and welcome dinner, for example. For lunch, try items as simple as PB & fruit sandwiches on whole-wheat tortillas. Don’t sweat it!

Here are some tips for healthy meals for everyone.
- It’s okay to repeat meals. Kids often love repetition.
- Keep serving vegetables and fruit at most meals.
- Try these ideas for healthy breakfasts, lunches, dinners, and snacks.
Take shortcuts whenever you can get away with it to make healthy eating easier. Here are some examples.
- Make double or triple batches so there are leftovers to eat the next day or two.
- Use frozen foods like fish fillets, chicken tenderloins or breasts, vegetables, and berries to reduce pressure to shop frequently.
- Stock up on easy-to-use nutritious panty items like whole-wheat pasta, plain instant oatmeal, canned tomato sauce, peanut butter, and mixed nuts.
- Make soups, stews, and casseroles with vegetables and lean proteins. They’re easy to make and easy to freeze.
- Sandwiches are just fine for meals – use whole-grain bread, peanut butter or low-fat cheese, and a side of fruit or vegetables.
Whole-wheat spaghetti, turkey meatballs, marinara sauce, and parmesan cheese: dinner is ready!

Holiday treats can feel stressful if you’re worried that your kids will eat too much fat and sugar or replace nutritious foods with holiday treats. To reduce anxiety and avoid fights, I suggest letting your kids eat treats at holiday events and parties.

Support healthy eating the rest of the time by having healthy foods in the home. Have healthy snacks always available so hungry kids will eat healthy, and keep your children eating at the table, not while watching a screen. In other words, have foods like fresh grapes, grape tomatoes, string cheese, and plain popcorn in the house, and keep chips, cookies, and candy out of the house.

Outdoor Time in All (Safe) Weather

Did you know it’s okay to be outside in most weather? And that it has a wide range of benefits? Here are some reasons why it’s important to be outside.
- Getting natural light helps you sleep better because it helps your body set its natural circadian rhythm to be awake during the day and sleepy at night.
- Being outside counts as being in nature, even if the only bit of nature you can see is a sliver of sky or a weed growing from a crack in a sidewalk. Nature improves mood and health.
- Being outside encourages movement because there’s more space.
It’s usually safe to be outside in winter except in any of the following conditions.
- The temperature with wind chill (“feels like”) is under 0°F (-18°C).
- There is a blizzard or whiteout conditions.
- Freezing rain or excessive ice makes the ground slippery.
- Thunderstorms are in the area.
For cold weather, be sure to layer up and watch for signs of hypothermia or frostnip. A warm jack like a lined puffer jacket can be a great outer layer for kids and adults. Add a hat and gloves or mittens for more warmth.

If it’s raining, but not freezing rain or with high winds, dress well and enjoy the puddles in the rain! A stylish and functional pair of yellow boots can keep kids happy and splashing. Kids seem to love umbrellas, too. Wear a waterproof rain jacket, and adults and kids alike can get some fresh air before coming indoors for a hot shower and some soup or tea.

Hydration

It’s easy to forget hydration, but it can help everyone’s energy and mood. Remember to drink often, even in cold weather. Kids are especially likely to ignore or miss thirst cues.

Any of these are good options.
- Water
- Herbal tea
- Broth
- Tea with milk, which is an especially good choice for adding protein and calcium
Make hot decaf coffee or tea with milk together for family time, hydration, and fun.

It’s okay to relax during vacation, but it’s also a good idea to stay healthy. A bit of planning can make it easier for you and your family to be active, eat well, and feel better so you can get more joy from the season.
December 17, 2025
Nutritionist-Approved Tips to Get Your Picky Eater Try New Foods with Less Stress
If you’re frustrated that your picky eater won’t try new foods, you’re a pretty normal parent. Picky eating affects 1 in 5 children – or more, when you consider that some kids go through phases of picky eating. It can lead to worries on your part that your child may not get needed nutrition, and it can cause stress at meals. But you can manage the situation with less stress, begging, and worrying.

As with many health behaviors, small changes and consistency are key. We’ll go over patterns in picky eating, causes, and concerns. Then we’ll get to strategies for overcoming it as a team. The result may be a kid who’s more adventurous with foods, and a parent – you! – who’s calmer and less stressed. This post has a brief overview, and we’ll dive deeper into each topic in future posts. Let’s go!

Remember to ask your child’s pediatrician if you have any concerns about behaviors, eating behaviors, or nutrition.

What’s “Picky Eating?”

Picky eating is also called choosy eating, fad eating, and choosy eating, according to an article in Appetite. Kids with picky eating may refuse new foods, only eat a limited variety of foods, or have very strong food preferences. Signs that picky eating can be a problem include:
- Your child only eats 10-15 “safe” foods.
- Your child gets upset if a new food is on her plate.
- Meals become battles over food choices.
- Your child avoids entire food groups, such as vegetables or dairy products.
These are warning signs, though they don’t automatically mean your child has a nutritional problem.

Balancing “Safe” Foods with “New” Foods Consistently

You need to give your child a variety of new foods to expand the variety of foods they’ll eat, but it’s important to do so gradually. At the same time, keep “safe” foods as the main foods on their plates to avoid pressuring them.

Give Them Healthy Options

Some picky eaters are picky because they can be. That is, they consistently have access to specific types of kid-favorite foods, like bagels, cereal, pasta, chips, and pizza. Not surprisingly, they refuse to eat other types of foods, like vegetable stir fry, fish, and yogurt.

It’s important to remember that kids will eat when they are hungry enough. If your kids are always given the chance to fill up on cookies, fries, and ice cream, they will. If your kids are hungry and are offered nutrient-dense choices like fresh fruit, vegetables, and beans, there’s a good chance they’ll start to enjoy those foods more.

By now, I’ve learned to carry fresh fruit with me along with other snacks for my son. I offer the fruit first because I found that if he eats other snacks first, he’ll refuse the fruit. Once the fruit is eaten, he’s welcome to other snacks.

Tangerines are kid-friendly and nutritious. Try serving fruit before other snacks to add variety.

Keep It Low-Key

This tip may be hardest to follow because it’s telling you to act exactly opposite to the way you may be feeling. You may be desperate for your child to eat something new and for meals to pass without a fight, but that’s more likely to happen if you play it cool.

Simply serve the meal or snack, including small amounts of new or varied foods, without putting pressure. Make one meal for the whole family, making sure to include enough “safe” foods for your kids to feel comfortable. Remember that you’re a role model and your children are always watching you. If you eat and enjoy new foods, they will understand the concept, and likely eventually do the same.

Keep Things in Perspective

Remember that most kids in the US are not at risk for severe malnutrition. Talk to your children’s pediatrician if you’re concerned. There may be options for supplemental energy or protein shakes, or for multivitamin and mineral supplements, to prevent specific deficiencies. If your child’s doctor is reassuring that your child is not in imminent danger due to food patterns, try to relax. Things will fall into place eventually.

Repeated Exposure Helps

An unfamiliar food starts to become familiar if children keep seeing it on the table and on their plate. Consistently offer the new food, keeping in mind that it can take dozens of tries for a taste test to happen, and dozens of taste tests before your child actually likes the food. Just like with most other aspects of parenting, it takes patience.

If your child likes plain pasta, try adding a bite of tomatoes for a few weeks.

Introduce the Food in a Personal Way

Say matter of factly what the food is and what it tastes like. If possible, tie that food or ingredient to something they enjoyed in another setting. My son, for example, has learned to love sushi and taste spicy foods because his friends do both of those.

Give Your Kids Ownership

Let your kids decide how to eat new foods. For example, if your target food is tomatoes, give them choices. Grape tomatoes for snacks, cherry tomatoes on skewers with mozzarella, sliced tomatoes in sandwiches, canned tomatoes, sauce on pizza, and sauce on pasta are all different ways to enjoy tomatoes. Let your child choose his favorite textures, flavors, and accompaniments.

For example, my son thought he didn’t like basil until he tried it from his school garden. Since then, he enjoys it because it’s personal to him – and his first choice for eating it is in pesto, which is how he ate it at school (read about it here).

Pizza is one vehicle for healthy ingredients. Load it with tomato sauce and cheese for veggies, protein, and calcium.

How Long Will It Take?

It depends, but it can take a while! After several weeks, your children may be more willing to smell or taste a new food. Within a shorter timeframe, you may be able to have fewer mealtime fights if you keep it relaxed and stop pressuring your children. If it gets to the point where things are getting worse or you’re feeling out of control, seek help.

Stay tuned for future posts going into more depth on managing picky eaters, keeping worries down, and introducing new foods without food fights.
December 15, 2025
How I Get My Son to Eat a Variety of Foods – Try These Top Tips with Your Picky Eater
Are any of your kids picky eaters? If you’re a parent of a picky eater, you’re not alone. About 1 in 5 kids in elementary school are picky eaters. But take heart. Picky eating can be frustrating, but it’s not likely to become a health crisis. Plus, there are things you can do to help your child overcome picky eating.

Here’s how I try to get my son, age 8, to eat a variety of foods for a balanced diet while I stay calm. As a nutritionist and single parent, here’s what I use. These tips, backed by expert recommendations and experience.

Spoiler alert: it’s probably going to turn out just fine.

Most important is to keep eating times lighthearted and enjoyable.

Tip: Have Healthy Foods Nearby

I’ve seen countless parents tell me their children are picky eaters, but I also see them offering their kids junk food. Once I went with my son to his friend’s house for a playdate. The child had been labeled a “picky eater.” There was a tidy kitchen, with a pizza box on the counter. That afternoon, the boys ate from that pizza box, and served themselves ice cream and soda from the freezer and fridge.

I wonder whether the child would be more likely to eat other foods if other foods were more available and appealing than the pizza, soda, and ice cream at that house. What if there were grape tomatoes on the counter, cheese sticks and grapes in the fridge, and peanuts in the pantry? Might the child be more prone to eating those nutritious foods?

Tip: Prioritize Hunger at Meals

I know several children who always seem to be eating when I see them. Their parents tell me that they’re fussy eaters and don’t eat foods like vegetables, fruit, and dairy products.

Kids will eat when they’re hungry. They may appear to be bottomless pits when it comes to snacking, but if they eat too many snacks, their appetite can disappear at mealtimes. That leaves them low on nutrients and variety if their typical snack foods are crackers, chips, and granola bars.

Try to offer more nutritious snacks first, like berries, tangerines, baby carrots, and unsweetened brown rice cakes. If they’re that hungry, they’ll eat. If they’re not that hungry, there’s no need to encourage snacking on sugary or fatty snack foods.

Tip: Keep Portions Small

I’ve made the mistake of serving my son oversized portions. He ends up eating none of what I served him, even if it is something he loves. It turns out that he’s intimidated.

Offer small portions of a variety of nutritious foods and see what kids choose!

Keep portions small so kids feel that they are manageable. Even if the plate looks underfull to you, it can look more welcoming for kids. Plus, you can always serve more if they want.

Tip: Introduce New Foods Gradually

Keeping portions small is even more important when introducing new foods. Start with an almost imperceptibly small amount. For example, if your child only likes plain white pasta, try mixing in a teaspoon of tomato sauce before serving it. It will be almost impossible to taste. Gradually increase the amount over weeks.

Sticking with the pasta example, you can expand a kid’s love for plain pasta to a tolerance for whole grains. Swap about an eighth of their pasta for whole-wheat pasta. Over the course of weeks, gradually increase this amount.

The point here is for the child to realize that she can tolerate, and maybe even enjoy, the new food.

Tip: Let Your Kids Take Charge

Many kids love having control. It makes sense, since adults make most of the decisions that affect their lives, from when to get up, what clothes are available to them, what they do during the day, and what they can watch on a screen. Give children control of something fun, personal, and important – their food!

Let your kids bring a friend to the meal to help them eat a variety of foods.

The sky isn’t quite the limit (I’m not suggesting that you let them choose an ice cream sundae for dinner with cupcakes for dessert). Try letting your kids work within guidelines that you set. For example, tell them they can choose a vegetable, a fruit, a grain, and a protein for dinner, and see what they come up with.

Here are some examples:
- Whole-grain pasta with marinara sauce, a yogurt, and strawberries
- A whole-grain bagel with peanut butter, raisins, and a V8.
- Plain Cheerios with milk, a banana, and a squeeze pack of fruit-veggie mix.
A variation is to let your children choose from a menu that you provide. The more control they have, the more they are likely to eat what they choose.

Tip: Model How You Want Them to Eat

When you are eating from the pizza box on the counter, what do you think your kids will want? Probably pizza, not a salad. When you go out for Chinese food, are you ordering fried rice, chow mein noodles, and sweet and sour chicken? Or are you opting for chicken with broccoli, mixed vegetable stir fry, and brown rice?

Modeling may be the most important tool we have as parents. It may also be the toughest, since it’s easier to live by, “Do as I say, not as I do.” It may also be slow to get results from modeling. But it’s likely to lead to the longest-lasting effects.

When kids see us eating healthy, kids learn that the people they respect the most – their parents – eat healthy. They learn how to eat healthy, since they see us grocery shopping and preparing foods. They learn what healthy is, since they see us do it. And they learn that healthy is normal.

Do your best to eat a variety of foods, include healthy options at each meal, and try new things. Don’t be afraid to let your kids know if you tried something and hated it. They’ll respect you for trying it, and they’ll know it’s okay to dislike something.

Tip: Be Calm

Kids and dogs have a lot in common. For example, they know when we’re nervous. Don’t let your kids know how badly you want them to eat more or eat a wider variety of foods. They’ll make sure to hold out for junk food instead of caving into whatever healthy food you’re offering. Stay matter of fact, and if they choose to skip a meal, let it go. Unless their doctor is concerned, your kids are probably fine.

If you’re worried, a daily multivitamin and mineral supplement can provide micronutrients like iron, calcium, B vitamins, and more. Ask your pediatrician if you think your children should have one.

How do you get your children to eat a wider variety of nutritious foods?
December 9, 2025
Stress-Free Ways to Get Your Kids to Eat Whole Grains for Snacks

Recently, we’ve talked a lot about kids falling short of recommendations for whole grain consumption and why it matters. We’ve covered stress-free ideas for whole grains at breakfast, lunch, and dinner to help close that gap. Now let’s talk about snacks!

More than 90% of children snack on any given day. American kids on average get more than 25% of calories from snacks. Snacks are a great opportunity for adding more nutrients to a kids’ day – so let’s talk about ways to get whole grains into snacks. Good news: it’s simple! Here are several easy snacks with whole grains that kids can love and you can provide without stress.

Popcorn and String Cheese

Popcorn is a whole-grain that we often forget about. Buttered popcorn from a movie theater or caramel, cheese, or buttery popcorn in microwave bags can be high in sugar, fat, and salt, but air-popped popcorn is a nutritious choice. It’s also fun for kids, and easier than you may realize. Use a microwave silicon popper for the microwave or a countertop popper for freshly popped popcorn. All you need is about 2-4 tablespoons of kernels from a bag or jar of popcorn kernels that will stay fresh for months or years. Season it with salt or any other popcorn seasoning. Serve it with string cheese for calcium and protein.

Whole-Wheat Crackers and Hummus or Peanut Butter

Kids love crunching on Wheat Thins or woven wheat crackers like Triscuits. Ritz and other crackers like Saltines also come in whole-grain versions. Serve with cheese slices or cubes, hummus, or peanut butter. For a more portable option, try a peanut butter packet or cup, or a hummus single-serve cup.

Cereal Snack Mix

Choose an unsweetened or lightly sweetened whole-grain cereal like plain Oat O’s, shredded wheat, bran flakes, whole-grain corn flakes, or raisin bran. Make a snack mix with ingredients like pieces of whole-grain chips or crackers, raisins or other dried fruit, nuts or peanuts, and popcorn.

Chips and Salsa

Serve whole-grain tortilla chips with homemade or store bought salsa for a simple and tasty snack. If your kids aren’t into salsa, offer tomato sauce or guacamole, or ask your kids if they’d prefer to have the chips plain. For snacks at home, when mess isn’t too much of an issue, turn it into nachos by adding low-fat shredded cheese and toasting the chips.

Oatmeal Energy Bites

These no-bake bites are completely delicious and filled with whole grains and fiber. If your kids are old enough, let them help stir and form balls to refrigerate. Make the balls small and serve only a couple at a time because they’re pretty filling and calorie-dense. In a blender, pulse 1 cup rolled oats, ½ cup peanut butter, 1 cup of pitted dates, and 2 tablespoons of baking cocoa (unsweetened cocoa powder). Add vanilla and 1-2 tablespoons of water if needed. Refrigerate in small balls on wax paper or a greased cookie sheet.

Mini Bagel and Peanut Butter

It’s easy and a guaranteed hit. Spread peanut butter on a whole-grain mini bagel, and you have a portable and filling snack. Almond butter is another option for healthy fats and protein, and cheddar cheese is an alternative. To turn it into a small lunch, add grapes or another fruit.

Granola Bar

It doesn’t get much easier than handing out granola bars for snacks. They’re made with whole-grain oats, and most kids love them. Read nutrition facts panels to choose a brand with less added sugar and saturated fat.

Low-Fat Cottage Cheese with Graham Cracker Bits

Surprise! Graham crackers taste like cookies, but they’re made with graham flour, which is a whole grain. Honey grahams, chocolate grahams, and cinnamon sugar graham crackers are similar in their calorie and sugar counts, so let your kids choose their favorites. Serve them in quarter-rectangles, or crumble them a bit more over ½ cup of low-fat cottage cheese. Turn it into a meal with some fruit.

Brown Rice Cakes

You may not realize this, but leading brands of rice cakes often use whole grain (brown) rice. Check the list of ingredients to make sure the first one listed is brown rice. Plain, savory, and sweetened brown rice cakes give kids a lot to choose from. Purchase them in single-serve packages or divide larger packages into smaller servings for a portable snack. They’re also good for dunking or spreading.

Whole-Wheat Tortilla Roll-Up

Tortillas can be rolled with anything. Then slice them into 1-2-inch-thick wheels for snacks. Try sliced turkey and mozzarella or cheddar cheese for classic roll-ups. Add lettuce and tomatoes if your children will eat them. You can also spread cream cheese onto the tortilla before adding other toppings. For a sweeter roll-up, go for peanut butter and strawberries or blueberries. It’s also colorful and fun to eat.

As you’ve seen from this blog post and the previous ones, it can be simple to get your kids to eat whole grains. It can be inexpensive, convenient, and it doesn’t have to involve a fight. Just replace regular grains with whole grains, and be a little creative as needed.

How do you get your kids to eat whole grains – and how can you yourself benefit from eating more whole grains as a family?

November 23, 2025
Stress-Free Ways to Get Your Kids to Eat Whole Grains at Dinner

We’ve already covered why whole grains matter, and about kids falling short of recommendations for whole grain consumption. The last couple of blog posts covered stress-free ideas for whole grains at breakfast and lunch to help close that gap. Now let’s talk about dinner. No matter how tired you are or how picky your kids may be, whole grains can fit into family-friendly meals without much effort. From pasta and tacos to burgers and soup, here are stress-free dinners with whole grains. They also have fiber and protein.

1. Whole-Grain Burger

Whole-grain burger buns are easy to come by, and are often available in store brands. Toast them slightly for a better taste and texture. If your kids like something creamy on them, spread a thin layer of pureed ripe avocado or light trans fat-free margarine spread. Try a lean ground turkey patty, a veggie burger patty, or a black bean burger patty. If your kids won’t go for a non-beef patty, at least serve 93% lean ground beef to reduce saturated fat.

450 calories, 8 grams of fiber, 28 grams of protein

What’s in it: 4 ounces of lean ground turkey, whole-grain bun, 1 cup of vegetables roasted with 2 teaspoons of olive oil, and fruit with a sprinkle of nuts or seeds

Pro Tip: Serve the burger with a fun finger food like baked zucchini or carrot sticks with olive oil and salt to taste, or baked kale chips. Let them dip their vegetables into ketchup.

2. Mac and Cheese

Whole-grain pasta is one of the whole-grain alternatives that’s most palatable compared to refined grains. Keep mac and cheese as a comfort food, but turn it into a healthy meal at the same time by using whole-wheat elbows, rotini, or penne instead of white pasta.

400 calories, 7 grams of fiber, 18 grams of protein

What’s in it: Per serving, 1 cup of cooked pasta, ½ cup of cheese sauce made with low-fat cheese, skim milk, and pureed butternut squash, plus chopped broccoli florets, and fruit.

Pro Tip: Let kids choose their favorite shape of pasta. If they prefer, swap cheese sauce for marinara sauce and parmesan cheese. They’ll still get vegetables, protein, and calcium. For a fun crunch on top, bake the mac and cheese like a casserole and add whole-grain breadcrumbs.

3. Taco Night

Tacos can be a family favorite because they’re easy to make and fun to eat. Serve lean ground turkey plain or with Mexican seasoning. Offer whole-grain corn shells or tortillas, or whole-wheat flour tortillas. Side and toppings like beams, avocado, and grilled vegetables can round out the meal.

Serve ground turkey, chicken, or beans for your tacos. Add sweetness with corn or mango.

500 calories, 10 grams of fiber, 26 grams of protein

What’s in it: 2 whole-grain corn shells, 3 ounces of lean ground turkey, 1 ounce of shredded cheese, side of ½ cup beans, salsa, slices of avocado, grilled onions and peppers

Pro Tip: Serve it as a make-your-own taco bar so kids feel like they have a choice in what they eat. Require them to choose one item from each group to make sure they get their vegetables. Options like homemade salsa with fresh or canned tomatoes, grilled vegetables, and cauliflower rice can be good choices for kids and parents.

4. Stuffed Zucchini Boats

Zucchini is popular among kids. It’s a vegetable that is soft and without strong flavors. Halve zucchini, cook them, hollow them out, and make a tasty filling with the zucchini flesh, tomato sauce, parmesan or mozzarella cheese, and your choice of cooked whole grain like brown rice, whole-wheat pasta, barley, or quinoa. Bake until the cheese is melted.

400 calories, 6 grams of fiber, 16 grams of protein

What’s in it: Per person, serve 1 small zucchini (2 halves), ½ cup of cooked whole grain or ¼ cup of breadcrumbs, marinara sauce, and 1-2 ounces of cheese.

Pro Tip: Whole-wheat breadcrumbs are another good choice for a whole grain. Mix them into the filling along with Italian herbs. For a crunchy topping, add a few sunflower seeds or sliced almonds on top.

5. Savory Zucchini Pancakes

Pancakes for dinner feel like a treat because they’re surprising. Kids can also enjoy the contradiction of breakfast for dinner in the form of savory pancakes. Like the above recipe, this dinner recipe also takes advantage of kids liking zucchini. Add grated onion if your kids want.

Crispy zucchini pancakes for dinner can be a great way to get kids to eat vegetables and whole grains.

380 calories, 6 grams of fiber, 14 grams of protein

What’s in it: For two servings, ½ cup whole-wheat flour, 1 cup grated zucchini, ¼ cup parmesan or mozzarella cheese, 2 eggs, olive oil for frying. Serve with a side of fresh fruit and ½ ounce of nuts or 1 tablespoon of peanut butter.

Pro Tip: Pat the zucchini very dry to get pancakes with a better texture. For a different flavor, experiment with different kinds of cheese like cheddar or feta.

6. Sweet Pumpkin Pancakes

If your kids love breakfast for dinner, try pumpkin pancakes as a contrast to savory zucchini pancakes. The whole grains come from oats. Use whole-wheat flour instead of white for extra whole grains and a heartier texture. Eggs add protein.

460 calories, 8 grams of fiber, 16 grams of protein

What’s in it: For 4 servings, soak 1 cup of oats in 1 cup of warm milk. In another bowl, blend 1 cup of whole-grain or white flour, 2-3 teaspoons of baking powder, 1 teaspoon of cinnamon, 2 tablespoons of sugar, and ½ teaspoon of salt. In a small bowl, beat together 3 eggs and 1 cup of pumpkin puree. Mix everything together, adding 1-1 ½ cups of milk to thin the batter. Beat briefly, then cook on a girdle on each side. Serve with 1 tablespoon of peanut butter and a small apple, sliced.

Pro Tip: Try serving the pancakes with different toppings like sliced banana, cooked berries, yogurt, or cottage cheese. For a treat, cook mini chocolate chips with the pancakes.

7. Chicken Noodle Soup

Homemade chicken noodle soup is easier than you may think, and kids enjoy it. Use whole-grain spaghetti for noodles, keeping them intact if your kids love to play with them. You can make a big batch to refrigerate or store for later.

A hearty bowl of chicken noodle soup can be a balanced meal. Top with cheese for extra calcium.

350 calories, 7 grams of fiber, 17 grams of protein

What’s in it: For four servings, include 4 cups of low-sodium broth, 4 ounces of whole-wheat pasta, 4 cups of vegetables like zucchini, carrots, onions, and green peas, and 2 cups of cooked skinless chicken, diced or shredded. Serve with whole-grain crackers on the side or on top.

Pro Tip: Take shortcuts however you can! Use any leftovers like cooked whole-grain pasta, or swap brown rice if that’s what’s in your fridge. Fresh or frozen vegetables both work fine. Use leftover cooked chicken, or make it with leftover rotisserie chicken. It’s also a great post-Thanksgiving soup for turkey.

How do you add whole grains to dinner or any other meal or snack?

November 19, 2025
Stress-Free Ways to Get Your Kids to Eat Whole Grains at Lunch

We talked recently about the benefits of whole grains, and the fact that American kids are falling short of recommendations for whole grain consumption. The last blog post was about increasing whole grains at breakfast. Now it’s time to talk about whole grains at lunch!

To make sure your children get at least half of their grains from whole grain sources, which is the recommendation, you’ll need to add whole grains to the rest of their day. Here are 10 stress-free ways to add whole grains to lunch. Each meal has 350-450 calories, is high in fiber, and has at least 15 grams of protein. Many of these options are portable and suitable for lunch at school.

1. PB&J Sandwich

Peanut butter and jelly is inexpensive, easy, kid-friendly, and now…it’s healthy! Swap whole-grain bread for white bread, and use fruit instead of sugar-laden jelly. Another option is to use sugar-free jam or make your own fruit spread with mashed banana or cooked berries.

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

What’s in it: Sandwich with 2 slices of whole-wheat bread, 1 tablespoon of peanut butter, and 2 tablespoons of mashed banana, plus a string cheese stick, baby carrots or grape tomatoes, and a tangerine

Pro Tip: Use almond butter if peanuts are banned, or chickpea butter for a peanut and nut-free environment. For a fun twist, swap the bread for a whole-wheat English muffin or a whole-grain tortilla.

2. Pita Crisps with Hummus

Brush whole-grain pita with olive oil, sprinkle it with salt, and toast it. Break it into pieces for easy dipping. Fill out the lunch with a container of yogurt, baby carrots, and some fruit.

450 calories, 8 grams of fiber, 20 grams of protein

What’s in it: ½ large whole-grain pita, 2 teaspoons of olive oil, ¼ cup hummus, ¾ cup of Greek yogurt, baby carrots, ½ apple

Pro Tip: If the flavors in store bought hummus are too strong for your children, try making your own by blending canned garbanzo beans with olive oil or tahini. If they don’t like garbanzo beans, they can dip pita crisps into peanut butter, cottage cheese, guacamole, or bean dip.

3. Burrito Wedges

Bean and cheese burritos are simple and nutritious. To make burrito wedges, spread a tortilla with beans, add cheese, and top with another tortilla. Cut into quarters, sixths, or eighths. Use canned fat-free refried beans for kids who don’t like the texture of black or pinto beans. Kids with more sophisticated tastes may enjoy a spoonful of salsa mixed into their beans.

300 calories, 7 grams of fiber, 16 grams of protein

What’s in it: 2 small whole-grain flour tortillas, ¼ cup of refried beans, 2 slices of low-fat American or cheddar cheese

Pro Tip: To make sure the burrito stays intact, only add a small amount of fillings. Otherwise, the burrito may become too messy for small children to handle, especially at school. Use American cheese slices or low-fat cheddar slices instead of shredded cheese to make the burrito less messy.

4. Quesadilla

Quesadillas can be high in fiber and protein.

Quesadillas can be a good option for fussier kids who aren’t fond of burritos. They have simple ingredients that kids are used to, and many kids love the textures of the crisp tortilla and melted cheese. If your children will allow, put some spinach, thinly sliced zucchini, sliced mushrooms, or thin slices of tomatoes in the quesadilla. Another way to add vegetables is to spread a layer of mashed peas on one of the tortillas before topping it with cheese. Fill out the lunch with some fruit.

450 calories, 9 grams of fiber, 21 grams of protein

What’s in it: 2 soft taco-sized whole-wheat flour tortillas, 1-2 ounces of low-fat shredded jack, cheddar, or mozzarella cheese, ½ cup of vegetables, and a side of fresh fruit

Pro Tip: Turn it into a fun dipping experience by cutting the quesadilla into strips. Kids may enjoy guacamole, ketchup, or ranch dip. For kids who like more familiar flavors, try a pizza quesadilla with mozzarella cheese, and tomato sauce for dipping.

5. Grilled Cheese and Tomato Soup

This classic comfort combo offers opportunities for whole grains, calcium, protein, and vegetables. Instead of frying the bread in butter, toast the bread with cheese before closing the sandwich to serve. Read the label when choosing a can of tomato soup. Added sugar content can vary widely, so choose a brand with a lower amount. Also check the list of ingredients to make sure that tomatoes or tomato sauce is listed first.

450 calories, 6 grams of fiber, 19 grams of protein

What’s in it: 2 slices of whole-wheat bread, 2 slices of low-fat American singles, 12 ounces of tomato soup

Pro Tip: Any type of cheese is fine. If you’re using American singles, check the label to make sure it’s made with real cheese, and not just oil and starch. The nutrition facts panel should show protein and calcium, and the ingredients should include milk or cheese.

6. Whole-Grain Mini Pizzas

Buy a whole-grain pizza crust to top, or make mini pizzas on whole-wheat bread or whole-grain English muffin
or bagel halves.

Kids like pizza! Give them what they love in a healthy form that adds whole grains and nutrients to their day. Whole-grain English muffin halves, whole-grain bagel halves, and sliced wheat bread are all good choices. Offer plenty of toppings like peppers, olives, and pineapple, and let kids make their own pizza.

420 calories, 8 grams of fiber, 18 grams of protein

What’s in it: 1 whole-grain English muffin, 1 ½ ounces of shredded low-fat cheese, ½ cup of tomato sauce, 1 piece of fruit on the side

Pro Tip: For a fun DIY pizza experience for lunch home, serve whole-wheat crackers, shredded low-fat cheese, turkey or meatless pepperoni, and a small bowl of tomato sauce. Let your kids assemble their cracker pizzas on their own. For a lunch box version, cut cheese slices into quarters instead of sending shredded cheese.

7. Whole-Grain Turkey and Cheese Sandwich

Try a turkey and cheese sandwich, or cut wraps into pinwheels for a more fun presentation for kids.

Sandwiches are classic lunch fare at school, especially since they’re finger foods and familiar. Add turkey, cheese, and any of your child’s favorite vegetables, such as shredded carrots or cucumber, sliced tomato, or cooked bell peppers. For creaminess, add low-fat cream cheese.

Description

400 calories, 7 grams of fiber, 20 grams of protein

What’s in it: 2 slices of whole-wheat bread, 2 ounces of lean, nitrate-free turkey, 1 slice of low-fat cheese, ½ cup of vegetables, 1 tablespoon of low-fat cream cheese

Pro Tip: For a change in pace, turn it into a wrap by using a whole-wheat tortilla, or a pita pocket with half of a large whole-grain pita bread.
Hopefully these ideas help your kids – and you – get more whole grains into your daily lunch routine. Check out our breakfast ideas with whole grains, and stay tuned for dinner and snack ideas to come!

November 14, 2025
10 Stress-Free Ways to Get Your Kids to Eat Whole Grains at Breakfast

We talked recently about kids falling short of recommendations for whole grain consumption even though whole grains are so healthy. Now it’s time to look at ways to increase whole grain consumption without adding stress to your life. It’s actually not hard!

Whole grains are easy to find and relatively affordable. You can often use them in place of your regular refined grains, and you can usually prepare them just like you would normally prepare a refined grain. Best of all for parents is that they often taste just like refined grains.

Let’s start with breakfast. Here are 10 ways to add whole grains to your children’s breakfast routines without stress. Each suggestion has about 350-400 calories, 5-10 grams of fiber, 15 or more grams of protein, and a tip for making it even more family-friendly.

Stay tuned for the next blog, in which we’ll have 10 ways to add whole grains to lunch and dinner. Good news: you may find yourself eating more whole grains, too.

1. Peanut Butter and “Jelly” Oatmeal

Oatmeal is easy to make and a great go-to for a healthy breakfast. Use rolled oats or instant oats. For an easier clean-up compared to cooking oatmeal in a pan, pour boiling water in a bowl over the oats, let them sit, and then serve.

400 calories, 6 grams of fiber, 16 grams of protein

What’s in it: ½ cup of dry rolled oats, ¾ cup of milk, 1 tablespoon of peanut butter, ½-¾ cup of sliced strawberries or grapes

Pro Tip: For more of a “jelly-like” experience, cook fruit before stirring it in. Try stewed chopped pear, diced apples stewed with cinnamon, or strawberries or blueberries cooked into a sauce.

2. Colorful Overnight Oats

Overnight oats are even quicker than regular oatmeal. Oatmeal softens overnight for a perfectly delicious morning breakfast. Layer the ingredients in single-serving bowls, and refrigerate the oatmeal until the morning. For breakfast on-the-go for grown-ups, make your own overnight oats in a container with a leakproof lid. Grab and go in the morning on the way to school drop-off and work!

400 calories, 8 grams of fiber, 18 grams of protein

What’s in it: ½ cup of dry rolled oats, ½ cup of Greek yogurt, ¼ cup of skim milk, ½ ounce of nuts like chopped walnuts, sliced almonds, or chopped peanuts, ½ cup of berries

Pro Tip: Use colorful fruit like strawberries, blueberries, kiwi slices, and peach or mango slices for a kid-friendly look.

Cottage cheese or yogurt, whole-grain oats or cereal, and any type of fruit can make a beautiful and nutritious breakfast.

3. Whole-Grain Waffles

Take advantage of ready-made foods and your freezer to improve your children’s nutrition at breakfast. Whole-grain waffles are fun for kids, and nearly effortless for parents. For a finger food, serve the yogurt separately in a bowl, slice the waffles into strips, and let your kids dip their waffle sticks into the yogurt.

400 calories, 7 grams of fiber, 19 grams of protein

What’s in it: 2 whole-grain waffles, ¾ cup of plain or low-sugar vanilla Greek yogurt, and 1 sliced banana or ¾ cup of any fruit like peach slices

Pro Tip: Change the flavor profile by skipping the yogurt, and instead toasting 1-2 ounces of low-fat shredded cheddar cheese on the waffles. It’ll still be high in protein.

Waffles are easy, delicious, and potentially healthy! Add fruit and yogurt or peanut butter for a nutritious breakfast.

4. Egg and Cheese English Muffins

Choose whole-grain, high-fiber, or whole-grain multigrain English muffins. Another option is a whole-grain bagel or mini bagel, or even whole-wheat toast. Serve it cold or hot from the toaster oven. You can also make batches and freeze them for instant breakfasts when you need them.

350 calories, 5 grams of fiber, 20 grams of protein

What’s in it: A whole-grain English muffin, 1-2 slices of low-fat American cheese, 1 cooked egg

Pro Tip: Add a meatless breakfast sausage for extra protein and fiber. For a more fast food-like sandwich, offer your kids ketchup – but if your kids aren’t the neatest of eaters, consider saving ketchup for weekends or other days when there’s more time to clean up.

5. Whole-Grain Breakfast Quesadilla

A whole-grain breakfast quesadilla is even better than a regular quesadilla because of hearty whole grains and the addition of an egg. Choose low-fat cheese for less saturated fat and more protein.

400 calories, 5 grams of fiber, 20 grams of protein

What’s in it: 2 soft taco-sized tortillas, 2 ounces of shredded low-fat jack or cheddar cheese, and 1 scrambled egg.

Pro Tip: For healthy fats and creaminess, spread the tortilla with a layer of mashed ripe avocado before toasting it. Or, cut the quesadilla into strips or wedges, and let your kids dip them into ketchup, salsa, or guacamole.

6. Cottage Cheese with Peanut Butter Toast and Fruit

Boring? No! Many kids love simple foods that are served separately. Plate the items nicely, or put them in small bowls for kids to feel like the components are easier to eat. Swap yogurt for cottage cheese if your kids prefer.

380 calories, 6 grams of fiber, 20 grams of protein

What’s in it: ½ cup of low-fat cottage cheese, 1 slice of whole-grain toast, 1 tablespoon of peanut butter, 1 banana or other fruit

Pro Tip: Get your children to buy into it by letting them choose toppings like blueberries, sunflower seeds, or mini chocolate chips.

7. Whole-Grain Bagel with Cream Cheese and Turkey

This simple sandwich is easy and well-loved. Use low-fat cream cheese and nitrate-free turkey slices. Serve the bagel thin with grapes or other fruit.

400 calories, 5 grams of fiber, 14 grams of protein

What’s in it: 1 whole-wheat bagel, 2 tablespoons of low-fat cream cheese, 1 ounce of turkey breast, and 1 cup of grapes

Pro Tip: Let kids who are old enough press the sandwich with a waffle iron or panini maker. For a meltier sandwich, use sliced cheese instead of cream cheese.

8. Quinoa Breakfast Bowl

Quinoa may sound grown-up, but kids can enjoy it, too. Add quinoa, egg, sliced almonds, and fruit to the bowl.

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

What’s in it: 1 cooked egg, ½ ounce sliced almonds, ¾ cup cooked quinoa, ½ cup fresh fruit

Pro Tip: If they’re not crazy about trying quinoa, give kids whole-wheat pasta or cooked oatmeal instead. They’ll still get whole-grain goodness, and you can enjoy a low-stress meal. Serve a plant-based version for dinner by swapping the egg for ½ cup of black beans. For another high-protein option, add 3 ounces of cooked cubed chicken breast or ground turkey.

9. Oatmeal Pancake Breakfast

Save this breakfast for a relaxed weekend, or make extra pancakes to refrigerate or freeze. Reheat them when you need them. Keep the pancakes plain, or add sliced banana when cooking. Your kids can also top them with fun items like mini chocolate chips or sprinkles.

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

What’s in it: For 4 servings of pancakes, soak ½ cup of oatmeal in ½ cup of warm milk, then mix it with 2 beaten eggs, ½ cup of whole-grain flour, 2 teaspoons of baking powder, ½ teaspoon of salt, and another ½ cup of milk. Serve pancakes with an egg or cottage cheese plus fresh fruit.

Pro Tip: For an on-the-go breakfast or an alternative to a breakfast platter, make sandwiches using pancakes instead of bread. Add peanut butter, cheese, or low-fat cream cheese.

10. Cereal, Banana, and Milk

400 calories, grams of fiber, grams of protein

A healthy breakfast with whole grains can be really simple. Pour cereal into a bowl. Add a sliced banana. Pour milk over it. Serve. Choose a cereal that says, “100% whole grains” on the box. Look for a version with less than 4 grams of sugar per serving. Low-sugar, high-protein whole-grain granola or cereal can be a good choice, too. Choose skim milk or unsweetened soy milk to add protein; almond milk doesn’t have much.

What’s in it: 1 ½ ounces of whole-grain, low-sugar cereal (like 1 ½ cups of plain Oat O’s, ¾ cup of shredded wheat bites, or ¾-1 cup of bran flakes), 1 sliced banana, 1 cup of skim milk

Pro Tip: Instead of milk, try it with ½ cup of low-fat cottage cheese or 1 cup of plain non-fat yogurt.

How do you get your children to start the day with a whole grain? Share your tips, and stay tuned for lunch and dinner whole-grain tips!

November 12, 2025