• Breakfast burrito: scrambled eggs, black beans and salsa wrapped in a brown rice tortilla and a glass of orange juice
• Toasted English muffin, a hard boiled egg, a glass of milk and a bowl of strawberries
• Bowl of whole-grain cereal with milk and a banana
• Buckwheat pancakes with maple syrup, a bowl of melon and a glass of milk
• Bowl of oatmeal with brown sugar and milk and glass of orange juice
• Yogurt, a slice of whole wheat toast and a handful of raisins
• Piece of spinach quiche, a slice of whole wheat toast and a handful of blueberries

• A quarter or a half sandwich is just one of the many choices you can offer your child.
• Dried fruit - there is a huge variety of dried fruits available today - apricots, raisins, dates, cranberries, blueberries, etc
• Nuts - peanuts, cashews, pecans, almonds and walnuts
• Fresh fruit pieces or a piece of whole fruit - apples, pears melon, mangoes, pineapple and grapes are just a few!
• Applesauce (no sugar added)
• Celery sticks filled with cream cheese and raisins or white bean dip and pine nuts
• Sugar snap peas, baby carrots or green beans with Ranch dressing for dipping
• Cherry or grape tomatoes
• Yogurt or a smoothie
• Lunch meat roll-ups with cream cheese and a cooked asparagus or green bean in the middle
• Whole wheat or brown rice tortilla wrap with tuna salad, chicken salad, or egg salad
• Hard boiled egg
• Cheese cubes, slices or string cheese logs
• Peanut butter (or sunflower butter) with apple slices or crackers
• Hummus with carrots and mini pita breads
• Whole grain crackers or pretzels
• Trail mix made from cereal, nuts and dried fruit

• Home cooked meals are best. Restaurant, fast and take-out foods are higher in fat, salt, sugar and calories.
• Feed your child the same meal as the grown ups.
• Avoid "kiddie" foods and meals. They fall short in nutritional value and are high in fat, salt and sugar.
• No need to have dessert every night. It is more "special" when it is not as frequent.

• Turn off the TVs and put down the newspapers.
• Sit at the dinner table to enjoy a great meal.
• Teach your child good table manners.
• During the meal, ask your children about the day at school and share something about your day too.

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