Quick and healthy breakfast for kids

Finding time to make your child breakfast — not to mention getting him to eat it — can be a struggle. The good news is that you don't have to provide a complete meal every morning. 

  What's important is getting your child going with a dose of energy and at least a few essential nutrients. Here are some ways to give him what he needs.

 

No time to linger: Breakfast in seconds

• Granola bars. Loaded with fiber from whole grains, granola bars are a great source of energy in the form of carbohydrates. Studies show that children are mentally sharper when they've eaten something, and brain cells need a constant supply of carbohydrates.
• Whole wheat bagel with peanut butter. Whole grain bagels such as whole wheat and rye have more fiber than the plain or seeded varieties. Peanut butter is great source of protein, and the fat in the "natural" varieties doesn't clog arteries.
• Oat bran muffin. With more fiber and less fat than a typical blueberry muffin, oat bran muffins also provide surprising amounts of potassium and magnesium.
• Fruit. Apples are high in fiber and refreshing. Bananas top all other fresh fruits as a source of potassium, a mineral that kids lose during physical activity. By keeping your child's blood sugar level from slipping, fruit staves off a midmorning slump.

  

Eat and run: Nutritious two-minute meals

• Orange-banana smoothie. Orange juice, low-fat or nonfat yogurt, and a banana are all you need to blend up a taste treat that's high in carbohydrates, vitamins and minerals, and calcium.
• Very berry smoothie. Blend a banana, a splash of cranberry or apple juice, and a handful of fresh or frozen berries, which are exceptionally rich in antioxidants (substances that combat cancerous changes in cells).

• Down under delight. Believe it or not, when researchers tallied up the nutritional value of popular fruits, kiwis came out on top. Peel one and zap it in the blender with a banana, apple juice, and your child's favorite berries.
• Fruit salad. Prepare a big fruit salad on Sunday that you can parcel out during the week. Add a dollop of yogurt to each serving for extra protein and calcium.
• Toaster treats. Frozen waffles take almost no time to make. Choose whole grain varieties for a dose of fiber, and top them with berries or sliced bananas instead of syrup.