Skipping breakfast is a bad idea, no matter your age. Even on a hectic school morning, throwing together a quick and nutritious meal can help your children maintain a healthy weight and do better in school. On those mornings when the drive-through is your only option, we’ve given you some suggestions for lower-calorie, lower-fat choices at some popular chains. But remember: it’s always easier to avoid excessive calories, fat, and sodium by eating at home.
| Breakfast | Nutritional Info | Prep Time |
|---|---|---|
| Scrambled eggs & wheat toast | 2 slices toast and 2 eggs: 300 calories, 12g fat, 18g protein | 5 minutes |
| Cheerios (or other low-sugar cereal) with milk & fruit | 1 c. cereal, 2% milk and banana: 425 calories, 8g fat, 13g protein | 2 minutes |
| Oatmeal with fruit | 1 c. oatmeal, 1/2 c. fruit: 250 calories, 4g fat, 6g protein | 5 minutes (quick oats) |
| Frozen whole-grain waffles with syrup, turkey sausage | 2 Eggo Nutri-grain waffles and 2 oz. turkey sausage: 290 calories, 8g fat, 12g protein | 5 minutes |
| Yogurt & fruit smoothie | Recipes vary, but you can throw together a healthy, protein-packed version using greek yogurt, your favorite fruits, etc. | 3 minutes |
| On-the-go Options | Nutritional Info |
|---|---|
| McDonald’s Egg McMuffin | 300 calories, 12g fat, 18g protein |
| McDonald’s Blueberry Banana Nut Oatmeal | 290 calories, 8g fat, 6g protein |
| Subway Egg & Cheese Mornin’ Melt | 360 calories, 12g fat, 19g protein |
| Chick-fil-A Chick-n-Minis (4 ct.) | 370 calories, 14g fat, 21g protein |
| Chick-fil-A Yogurt Parfait with Granola | 290 calories, 6g fat, 7g protein |
