Mornings can be hectic, but with a bit of planning, families can ensure they start the day with nutritious meals, said registered dietitian Katy Soper. She recommends bento boxes as a convenient option for kids on the go.
“If you have a long commute – this is the way to go,” Soper said. She shared a simple bento box idea: “I scrambled up a couple of eggs. I’ve got some blueberries, some grapes, and some cherry tomatoes… and this is a cut up Eggo blueberry waffle.”
Soper demonstrated an easy waffle sandwich, saying, “Wah-lah. This is about as easy as it comes — two little frozen waffles, a slice of cheddar cheese, and one little fried egg. That is a meal on the go. Super easy, yummy, protein-packed, and you know what’s in it.”
These homemade options can save families from the drive-thru, benefiting both health and finances. “It’s also much more cost-effective,” Soper said. “It’s a learned skill but if we make it at home, we often can save almost half the price.”
For a protein-rich breakfast, Soper suggested RX Bars, noting, “This bar right here — 12 grams of protein. You throw it with a little glass of milk and man, we’ve got about a 20 gram protein breakfast.”
Soper also recommended mini bagels with cutie oranges for hydration and individual popcorn bags as a filling after-school snack. “I’ve got some fun individual popcorn bags. I love these because they can have the whole bag. It’s easy… it’s filling, it’s a good source of fiber,” she said.
For a quick snack, Soper suggested cheese, pretzels, and an apple, or a protein-forward trail mix with beef jerky, dried cran raisins, and almonds. For those with a sweet tooth, she recommended a healthy twist on a banana split with granola and Greek yogurt.
Soper emphasized the importance of choosing snacks with color and fiber to stay full from school to dinner. “I think every meal is important. It’s fuel for your body to run your brain, your heart, your lungs and do anything you want to do,” she said.
