7 Ways to Get Your Kids To Eat a Healthy Breakfast

7 Ways to Get Your Kids To Eat a Healthy Breakfast

You’ve heard the old saying, breakfast is the most important meal of the day, but when it comes to our kids, most don’t eat it.

According to an August 2017 study in the British Journal of Nutrition, only about one-third of kids eat breakfast every day, 17 percent never eat breakfast and the rest only eat breakfast a fews days a week.

If your kid doesn’t like to eat first thing in the morning, doesn’t have time for breakfast or doesn’t like what you’re serving, don’t give up.

Here, learn some simple strategies to get your kids to eat a healthy breakfast every day.

1. Make breakfast family time

If you’re rushed in the morning to get your kids out the door and they’re feeling the pressure, they may feel too anxious to eat breakfast.

Instead of stressing out, carve out enough time for breakfast, even if it means the beds don’t get made or the dishes are left in the sink.

You can also make breakfast an opportunity to spend some quality time as a family together, especially if you don’t eat dinner as a family.

Read a Bible verse, ask your kids what they’re grateful for, or talk about your plans for the weekend. 

2. Don’t eat a late dinner

After-school activities can make it tough to eat dinner on time, but if your kids are eating dinner late, they may not be hungry for breakfast.

Try to feed your kids before you head out to activities and discourage after-dinner snacking so they’ll have an appetite come morning.

3. Do some easy meal prep

If there’s no time to make breakfast in the morning, make it ahead of time.

Set aside individual re-sealable bags of fruits and veggies for smoothies, make overnight oats or parfaits in mason jars, boil a batch of hard-boiled eggs, or make a frittata, egg casserole, or egg “muffins” at the beginning of the week or the night before. 

4. Let them decide

Cereal and toast are easy options for breakfast but if your kid is more likely to eat leftovers for breakfast, then go with it.

Pair a protein with veggies or a piece of fruit, serve soup, or mix leftover rice with coconut milk, nuts, cinnamon and a drizzle of honey to break out of the breakfast rut.

Another way to give kids choices is to make something easy like oatmeal, and then let your kid choose the spices, nuts, seeds, and fresh or dried fruit.

5. Wake up earlier

Little kids are up early anyway, but if your kids are older and they like to sleep in until the last possible minute, they probably don’t eat breakfast because there’s no time.

An easy fix? Try moving their bedtime back a half an hour or so until they can wake up in time.

6. Take the lead

No surprise here, but only 47 percent of adults in the U.S. eat breakfast every day, according to a 2015 survey by Instantly.

Although you may think mornings are hectic enough, carving out time to eat a healthy breakfast may encourage your kids to do the same.

7. Serve a morning snack

If your kid isn’t a breakfast eater, stick to small bites.

Serve 4 or 6 ounces of a green smoothie, apple slices with almond butter, mini muffins, energy bites or raw vegetables with hummus.

What are some of your tricks to get your kids to eat a healthy breakfast? Let me know in the comments.

7 Nutrition Mistakes All Parents Make

7 Nutrition Mistakes All Parents Make

Disclaimer: Please note that some of the links in this blog post are affiliate links from Amazon Associates. As an Amazon Associate I earn from qualifying purchases. I recommend these products either because I use them or because companies that make them are trustworthy and useful.

We all want our kids to eat healthy, but between food marketing, brands that tout health claims and some outdated advice from experts, deciding what to feed your kids and what to avoid can be challenging.

Although most of us are well intentioned and try our best to offer healthy foods, there are still some common nutrition mistakes all parents make that can affect kids’ health now, and well into the future. Here are 7.

Nutrition mistake #1: Serving only “breakfast foods” for breakfast

Let’s face it: if you have young kids, mornings are stressful.

I get it.

Most mornings, I’m up at 5am to pray, read a devotional and enjoy a cup of coffee—and quiet—before my kids get up.

Once they’re awake however, it’s always a mad rush to feed them breakfast, get them ready and on the bus.

Cereal and toast are definitely easy and quick options for breakfast, but serving the same ‘ol breakfast foods every day can be a missed opportunity to get nutrition into your kid’s diet. Not to mention—it can get boring.

If you think out of the [breakfast] box and offer new types of foods, kids can also become healthier, more adventurous eaters.

Since lunch and dinner may be the only time kids are offered vegetables, breakfast is another chance to get them into your kid’s diet. The more you offer vegetables, the more likely your kid will be to eat them.

It’s not necessary to re-invent the wheel every day, but try to change things up a few times a week. Add leftover veggies to scrambled eggs, make chia seed or pumpkin pudding the night before, pull together a bean burrito or serve baked tempeh instead of toast, for example. 

Nutrition mistake #2: Filling up on processed snacks

We must recognize that our kids are growing—physically, mentally and emotionally—and what we feed them should be real, whole foods packed with nutrition to fuel that growth.

Bags of crackers, chips, cookies and other snack foods are easy to throw in a lunch box or pack when you’re on the go.

But processed snacks are usually made with refined carbohydrates and are high in sugar, sodium and artificial ingredients. They also lack the protein, fiber and vitamins and minerals kids need.

Do your best to avoid processed foods and instead, stick to whole foods for snacks. For ideas, check out my blog post, Healthy Kids’ Snacks 101: When, What and How Much

Nutrition mistake #3: Thinking all yogurt is healthy

Yogurt is an excellent source of protein, which promotes satiety and can prevent weight gain. It’s also a great source of calcium, potassium, magnesium and vitamin B12 as well as probiotics, the healthy bacteria that boost kids’ gut health and strengthens their immune systems.

Yet many yogurts, those that are marketed to kids or otherwise, are also sneaky sources of sugar.

Yogurts with pretzels, candy and crushed cookies are obvious sources, but those that are blended with fruit can also be high in sugar.

Read labels carefully and stick to brands with less than 11 grams of sugar, according to nutritionist Joy Bauer.

Siggi’s is one of my favorites for kids. Or serve plain Greek yogurt and add fresh fruit for a hint of sweetness and fiber.

Nutrition mistake #4: Missing sneaky sources of sugar

You already know to limit foods that are obvious sources of sugar like candy, cookies and ice cream, but sugar is sneaky and can hide behind at least 61 different names like fruit juice, cane sugar, sucrose and high-fructose corn syrup.

Foods like dried fruit, canned fruit and fruit cups, salad dressings, BBQ sauce, ketchup, juice, sports drinks, granola, instant oatmeal and cereal can all be sneaky sources of sugar.

Nutrition mistake #5: Avoiding all types of fat

Childhood obesity is an epidemic in the U.S. and as a result, parents are consistently told to limit the amount of fat in their kids’ diets and serve low-fat dairy and lean cuts of meat, for example.

Although experts say trans fats and some saturated fats should be avoided, foods with healthy fats like omega-3 fatty acids, monounsaturated fats and polyunsaturated fats from whole foods like fish, avocado, nuts and seeds and olive oil are all essential to kids health.

Nutrition mistake #6: Labeling foods “good” or “bad”

Labeling foods “good” or “bad” can turn mealtime into a power struggle and make your kid want the poor choices even more.

Teaching kids about healthy eating includes teaching balance. So although there are healthier choices, it’s OK to indulge in sweets and junk food.

When food is off limits, it can also create the same unhealthy eating habits many adults struggle with down the line.

Instead, talk to your children about making healthy choices and why they matter. For example, choosing celery sticks with almond butter will give your kid the energy she needs for sports while a bag of crackers will cause her to crash.

Nutrition mistake #7: Cutting carbs

Low carb diets like keto are all the rage for people looking to lose weight, but cutting some carbohydrates from a kid’s diet is a nutrition mistake. Check out my blog post, Is Keto Safe For Kids?

Refined carbohydrates like those found in white breads, pastas and rice and processed foods should be limited because they break down into simple sugars easily, cause blood sugar levels to spike and don’t satiate hunger—which might be one of the reasons your kid is always hungry.

Complex carbohydrates on the other hand, provide kids with the energy they need and support their muscle growth and brain development. They also take longer to break down, which keeps blood sugar levels steady.

Complex carbs are also high in fiber which satisfy hunger and prevent constipation.

Offer a variety of foods with complex carbohydrates including vegetables like pumpkin, squash, and sweet potatoes, fruits like berries, apples and pears, beans and legumes and whole grains like brown rice and quinoa which are also high in B vitamins, magnesium and iron.

5 Foods With Healthy Fats Kids Will Love

5 Foods With Healthy Fats Kids Will Love

The long-standing myth that eating fat causes high cholesterol, heart disease and weight gain has been debunked and we now know that healthy fats are essential to our health and our kids.

Fats are a vital source of energy for our kids and help satisfy their hunger. Fats are essential for healthy cell membranes, they support kids’ brains and the growth and development of their nervous systems, and help their bodies absorb fat-soluble vitamins like  A, D, E, and K. Fat are also necessary to make hormones and immune cells and they help regulate inflammation and metabolism.   

While experts agree it’s the trans fats and some saturated fats that should be avoided, foods with healthy fats like omega-3 fatty acids, monounsaturated fats and polyunsaturated fats from whole foods are beneficial.

Here are 5 foods with healthy fats you should consider getting in your kid’s diet.

1. Avocado

Avocado is a super-food because the polyunsaturated fats are vital for brain growth and development during pregnancy and for babies and children.

Avocado also packs in a ton of nutrition without a lot of calories.

A good source of fiber, avocado also has 20 vitamins and minerals including vitamins B5, B6, C, E, K, folate, iron, magnesium and potassium.

Avocado also contains lutein and zeaxanthin, which are carotenoids or plant pigments, found in the eyes that can improve memory and processes speed, one study found.

Add avocado to salads, make avocado toast or an avocado chocolate pudding.

2. Chia seeds

An excellent source of protein, fiber and omega-3 fatty acids, chia seeds are by far one of the healthiest foods you can feed your kids.

In fact, chia seeds are the highest plant source of omega-3 fatty acids, which studies show support cardiovascular health, lower inflammation, prevent chronic disease, and support brain health.

Add chia seeds to smoothies, mix them into oatmeal, incorporate them into your favorite baking recipes or make a chia seed pudding.

A word of caution: young children shouldn’t eat chia seeds because of the risk of  an obstruction in the esophagus.

3. Walnuts

The only nut with a significant source of  alpha-linolenic acid (ALA), a type of omega-3 fatty acid, walnuts are a great way to get healthy fats in your kid’s diet.

An excellent source of magnesium and phosphorus, one ounce of walnuts also have 4 grams of protein and 2 grams of fiber which will satisfy your kid’s hunger and give him plenty of fuel during the day.

Walnuts make for an easy, healthy snack, or add them to salads, savory meals or mix them into breads, muffins and other baked goods.

4. Olives

Most of the healthy fats in olives (a fruit), are oleic acid, a type of monounsaturated fat, but they also contain omega-3 fatty acids. Olives are also a good source of vitamin e, selenium and zinc.

Add olives to salads, pasta or rice dishes or make an olive tapenade kids can snack on before dinner.

5. Sunflower Seeds

An ounce of sunflower seeds has 14 grams of fat, including omega-3 fatty acids and polyunsaturated fats.

Sunflower seeds are also rich in vitamin E, a fat-soluble vitamin and antioxidant that protects cells from the damage of free radicals, as well as magnesium and selenium.

Add sunflower seeds to salads, on top of yogurt or make your own healthy trail mix.

5 Healthy Foods I Buy Every Week

5 Healthy Foods I Buy Every Week

Disclaimer: Please note that some of the links in this blog post are affiliate links from Amazon Associates. As an Amazon Associate I earn from qualifying purchases. I recommend these products either because I use them or because companies that make them are trustworthy and useful.

While I enjoying going to the mall to shop for new clothes just like the next mom, perusing the aisles of the grocery store and specialty food market to check out new products is my guilty pleasure.

If my kids are with me however, I’m hyper-focused on getting in and out of the store as soon as possible.

It seems that they inevitably ask for something that isn’t on the list, but if they spot a vegetable they’ve never tried, I’m happy to buy it. Allowing them to make choices and explore new foods is a great way to teach kids about healthy eating.

Since life is so hectic, I also have to make sure I keep meals simple. I usually spend some time on the weekends to roast vegetables, make a large vat of lentils for school lunches and bake gluten-free bread.

Sticking with many of the same foods and meals each week takes the guesswork out of meal planning and makes my life less stressful.

While we often purchase a new type of fish, try new spices or test out new recipes, there are 5 healthy foods I buy every week that make healthy eating a breeze.

1. Salad


When salad starts to run low in the refrigerator, I start to feel a bit uneasy. I know,

it sounds completely ridiculous, but our family eats a lot of salad and I rely on it to make meals fast.

Salad is of course healthy, but it’s also one of the quickest meals you can make for lunch and dinner.

With my wood chopping bowl and mezzaluna set, it’s super-easy to chop and mix everything right in the bowl without having to pull out a chopping board. I add lettuce, raw vegetables and avocado, pair it with a protein and I have a meal ready in no time.


2. Avocado


High in fiber and healthy fats, and packed with nutrition, avocado is a superfood for kids and a must-have in my kitchen.

I add avocado to salads, serve it with eggs, or make guacamole in my Vitamix.

You can also make avocado toast, add it to smoothies, use it to make homemade salad dressing, or swap it for mayonnaise or butter in baking recipes.


3. Beans


We eat a lot of plant-based foods so beans are something I buy every week.

Beans are high in both protein and fiber and an excellent source of folate, zinc, iron and magnesium. They’re also rich in polyphenols, a type of antioxidant that fights inflammation.

I usually serve beans with green leafy vegetables, add them to salads, or make bean burgers or beans and rice.

4. Eggs


Eggs are one of the healthiest foods you can feed your kids which is why my family eats them every day.

They’re an excellent source of protein and high in lutein, B vitamins and omega-3 fatty acids.

Eggs lend themselves to so many easy and delicious recipes too.

In addition to scrambled eggs and omelets, I’ll make a vegetable frittata or quiche, egg “fried” rice or egg salad. A large batch of hard-boiled eggs stocked in the refrigerator are also great to have on hand for grab-and-go snacks.

5. Bananas

Bananas are a great source of potassium and vitamin B6, and also a good source of fiber: 1 small banana has 2.6 grams.

When my older daughter walks into the kitchen in the morning, she immediately reaches for a banana to eat with her breakfast.

I also use bananas for my morning smoothies, add them to overnight oats or incorporate them into baked goods so I usually buy two bunches every week. If some start to over-ripen, I pop them in the freezer to use later or to whip up a dairy-free treat.

What are some healthy foods you buy every week? Let me know in the comments!

5 Healthy Types of Fish For Kids (& How to Make Them Delicious)

5 Healthy Types of Fish For Kids (& How to Make Them Delicious)

If you’ve tried to feed your kids fish, chances are their reactions—yuck! and gross!—and the mealtime battle that ensued was enough of a reason to never offer it again. 

There’s no getting around that fish is right up there with other offensive foods like Brussels sprouts and beans, but if you can get your kids to take a few bites, they’ll get a ton of nutrition into their diets.

Packed with protein, low in saturated fat, and rich in micronutrients, perhaps the biggest benefit of eating fish are the omega-3 fatty acids which support kids’ brain health and memory.

According to a December 2017 study out of the University of Pennsylvania, kids who eat seafood at least once a week have higher IQ scores—4 points higher on average—than kids who eat fish less frequently or not at all.

Studies also show that omega-3’s may prevent anxiety, depression and other mental illnesses.

In fact, an October 2011 study in the Journal of the American Academy and Child and Adolescent Psychiatry found supplementing with omega-3 fatty acids has a small, but significant, effect on improving attention deficit hyperactivity disorder (ADHD) symptoms.

Of course, there’s always the concern of mercury in fish, which types of fish are safe for kids and how many servings are best.

Before introducing fish and shellfish to your child, be sure to check in with your pediatrician because of the risk of food allergies.

Although all types of fish are packed with nutrition, there are some that you might consider focusing on.

These 5 healthy types of fish for kids are high in vitamins and minerals, excellent sources of protein and healthy fats and low in mercury.

1. Tuna fish

Thanks to its mild flavor and aroma, tuna is perhaps one of the easiest types of fish to get your kid to eat.

Tuna is an excellent source of protein: an ounce has more than 8 grams. Tuna fish is also a good source of vitamin B12, phosphorus, niacin and selenium.

According to the Environmental Protection Agency (EPA) and the Food and Drug Administration (FDA), canned light tuna (solid or chunk, including skipjack) is a “best choice” for kids.

White albacore and yellow fish are both considered a “good” choice, but because they’re higher in mercury, stick to one serving a week.

Serve tuna in a sandwich, lettuce wrap or in a green salad.

2. Salmon

To get dinner on the table almost every night, I tend to stick to the basics and serve many of the same meals.

Since it’s so easy and fast, salmon has become my go-to meal on Monday when we’re off to the races of a busy week.

Salmon is an excellent source of protein and a good source of niacin, vitamins B6 and B12 and selenium.

It’s also versatile enough to serve at any meal, not only dinner. Serve leftover salmon on toast for breakfast or make an omelet. Canned salmon also works well in a sandwich or a lettuce wrap for lunch.

3. Anchovies

My kids love anchovies as much as I do and actually fight over who gets more when we crack open a can.

Although anchovies are definitely a type of food anyone—including adults—either love or hate, they’re one of the healthiest types of fish for kids.

A good source of protein, anchovies are also rich in iron, niacin, selenium, magnesium and phosphorus.

An ounce of anchovies provide 7 percent of the daily value for calcium, which helps build strong, healthy bones and teeth.

Since they can be an acquired taste and are high in sodium, try adding small amounts to pizza, pasta and rice dishes, and chopped salads.

4. Sardines

Sardines are another type of fish my kids started to eat regularly after they saw me eating them and asked to have a taste.

A good source of protein, calcium, vitamins B12 and D, phosphorus and selenium, sardines are less pungent that anchovies but still packed with plenty of nutrition.

Fresh or canned, you can grill or sauté sardines, add a small amount of mayonnaise just like you would with tuna fish or add them to pasta and rice dishes.

5. Scallops

With a mild and slightly sweet flavor and soft, buttery texture, scallops are another healthy type of fish that kids may be more likely to try.

Scallops are an excellent source of protein, phosphorus and selenium and a good source of vitamin B12, calcium, iron, magnesium, potassium and copper. Scallops are also a good source of zinc, which supports a healthy immune system.

Kids like bite-sized foods and since scallops are so small, try serving them as an appetizer or paired with a dipping sauce.