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08:33 AM

Heart Smart Healthy Tips: Breakfast and Snacks

Breakfast is called the most important meal of the day. Studies have shown that when your child eats a healthy and nutritious breakfast it can help improve their school performance, brain function and overall wellness. This tip also holds true for adults.

Eating healthy food is also one of the best ways to keep your heart healthy, so it’s important to have healthy snacks on hand when refueling between meals.

There are several healthy foods you can incorporate into breakfast and snack routines. Here are several heart healthy choices.


  • Breakfast burrito: 1 small whole wheat tortilla, 2 scrambled eggs/egg whites, cheese and veggies

  • Veggie and cheese omelet: 2 eggs/egg whites, cheese and veggies in an omelet with whole grain toast

  • Hardboiled egg with a small salad tossed in a light vinaigrette


  • Fruity and nutty oats: Toss 2 tablespoons of dried fruit (raisins, cranberries, dates, figs) and ¼ cup nuts into oatmeal

  • Trail mix: Mix together 1 cup whole grain cereal, 2 tablespoons dried fruit, ¼ cup nuts (can also add 1 tablespoon of dark chocolate chips)

  • Fruit and nuts: Pick a fruit (apple, banana, orange) and pair with a ¼ cup (handful) of your favorite nuts (walnuts, pecans, almonds) or nut butter (peanut, almond, sunflower)


  • Fresh veggies (tomatoes, bell peppers, cucumbers, celery, carrots) with hummus, salsa, guacamole or cheese/cottage cheese

  • Steamed veggies (broccoli, cauliflower, carrots) with olive oil and light seasoning

  • Steamed edamame (soybeans)

  • Avocado with salt/pepper

  • Small lettuce salad topped with fresh veggies and light vinaigrette, may also add nuts

Lean Protein:

  • Turkey/ham lettuce wrap: Wrap 1 to 2 slice lean turkey or ham on 1 slice of cheese in lettuce

  • Tuna, salmon or chicken salad: Mix 2 ounces water packed tuna, salmon or chicken with 1 tablespoon of Greek yogurt, diced bell peppers or cucumbers, onion and relish (pickles)

  • Bean burrito: 1 small whole wheat tortilla, ¼ cup cooked beans, sprinkle cheese and 2 tablespoons salsa

Dairy and Fruit:

  • Berry-banana “ice cream”: blend 1 carton of Greek yogurt, ½ frozen banana, ½ cup frozen berries with ¼ cup milk

  • Fruit and cheese: cubed or string cheese with fresh fruit (grapes, berries, melon)

  • Fresh skim mozzarella or feta/goat cheese with fruit (melon)

  • Smoothie: Blend 1 container yogurt with 1 cup fresh or frozen fruit and 8 ice cubes

  • Parfait: 1 carton yogurt with ½ cup fruit (berries, banana) and crushed whole grain cereal on top (can add crushed nuts instead or in addition to cereal)

  • Apple cinnamon oats: Add diced apples and cinnamon to oatmeal prepared with unflavored milk


Learn more about Preventive Cardiology at Children’s Mercy.