Boost Your Kid’s Energy with a Healthy Breakfast

It’s that time of the year again – the weather is cooling down and the kids are heading back to school. Did you know that eating well can improve performance in the classroom and give kids energy for sports and after school activities? It all starts with a nutritious breakfast. Over the weekend, I was on WBAL to help prepare Baltimore-ians for back to school time – check out the segment below!

Rebecca on WBAL

I also wanted to share some highlights from the segment and some of the great companies I partnered with for it! Here are some tips for optimizing the nutrition in your family’s breakfast, no matter how busy you are.

1. Make it colorful!

The PACK program (“Pack Assorted Colors for Kids”) is a great resource for busy families to plan colorful lunches and snacks for their little scholars.

Developed through a partnership by the Produce for Better Health Foundation and Welch’s, the program highlights a different color each weekday to help kids focus on trying new fruits and vegetables from all the colors of the rainbow. Visit for more information and to find colorful, family-friendly recipes using Welch’s 100% Grape Juice made with Concord grapes (great for Pack Purple/Blue Day!).

For a colorful and nutritious on the go breakfast, try making a smoothie using Welch’s grape juice. Just one 4-ounce glass counts as 1 serving (1/2 cup) of fruit and contains no added sugar, making it a great way to squeeze more purple fruit into a healthy, daily diet.

Smoothie recipe:

- 4 oz. Welch’s 100% grape juice

- 1/2 a ripe banana

- 1 cup fresh spinach (I promise you can’t taste this!)

- 1/2 cup plain Greek yogurt 

- large handful of ice

Kids can drink this on the way to school and you help ensure your family gets a broad range of vitamins, minerals and beneficial plant
nutrients, like polyphenols.

Visit for more on the heart-healthy polyphenols in Welch’s 100% Grape Juice and for colorful, family-friendly recipes you can use this school year!

2. Nourish them with “grab and go” breakfast.

Take advantage of the weekend and make a nutritious muffin recipe the kids can enjoy during the school week. You want to look for a recipe that uses healthful ingredients (whole grain flour, not too much sugar, etc.) like this recipe for Banana Walnut Date Muffins I got from the “I Can’t Believe It’s Not Butter Website.”

Made with bananas, yogurt, nuts, dates, whole grain oats, and I Can’t Believe It’s Not Butter, these will get you and your kid’s days off to a great start. I Can’t Believe It’s Not Butter contains:

  • No hydrogenated oils or trans fat.
  • 70% less saturated fat than butter
  • and it tastes delicious!

Here’s a photo my dietetic intern Anne took of the muffins after making them for us. Of course we had to taste test them before recommending them! They passed the test. :)

3. Majorly time crunched? Try Garden Lites Vegetable Souffles.

They are known as “The Delicious Vegetable Company” and contain 2 full servings of vegetables in each soufflé. The veggie souffle is one of my favorites – try topping it with some cheese or salsa and serving it with a glass of milk for a high protein breakfast! Parents will love these too – they are 200 calories or less and can be a great tasting snack or part of a meal.

If you can’t entice them with the veggie souflee, they even have pizza! Garden Lites Pizza is made with cauliflower and brown rice; it’s gluten free, all natural, and tastes delicious, too.   

What are your favorite kid-friendly nutritious, quick breakfasts?

Disclaimer: I worked with Welch’s, I Can’t Believe It’s Not Butter, and Garden Lites as part of the TV segment on WBAL. I was not compensated for this post.

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