Kansas City,
11:53 AM

Breakfast is an Important Meal

Heart Healthy Breakfast and Snack

With kids heading back to school, we know mornings can be chaotic trying to get everyone up, ready and out the door on time. It’s important though to make sure they are starting the day right by fueling their body for the day with a healthy breakfast.

Kids who eat breakfast are more likely to:

  • Have more energy.

  • Work faster, make fewer mistakes, be more creative and even score higher on tests.

  • Get better nutrition.

  • Maintain a healthy body weight.

  • Not overeat later in the day.

Healthy breakfasts don’t need to be complicated. Make your goal a 5 star breakfast. Give yourself a star for:

  • Eating breakfast.

  • Each food from a different food group (fruits, vegetables, grains, lean meat/beans and milk or yogurt).

  • Selecting a whole grain food (examples below). Whole grain breads and cereals are good because the fiber in them helps you feel full longer.

Mix and Match from the options below to make your 5 star breakfast.


  • Whole wheat bread or toast

  • Whole grain cereal, non-sugary

  • Whole wheat or corn tortilla

  • Whole wheat English muffin

  • Whole wheat pita bread

  • Whole wheat crackers

  • Oatmeal, oat bran or low sugar instant oatmeal

  • Brown rice


  • Peanut butter, 1 T

  • Egg, 1

  • Beans, 1/2 cup

  • Turkey bacon or turkey sausage

  • Lean ham, Canadian bacon, 1 oz.

  • Low fat cheese/string cheese, 1 oz.

  • Low fat cottage cheese, 1/2 cup


  • Banana • Pear • Zucchini

  • Apple • Cherries • Tomato

  • Pineapple • Orange • Pepper

  • Kiwi • Melon • Onion

  • Berries • Peach • Mushroom


Learn more about Nutrition Services at Children's Mercy.