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Explore nutrition tips, kids’ meal plans, kids’ activities, recipes and more from pediatric nutritionist, Melissa Halas, MA, RDN, CDE.

Healthy Breakfast on the Go

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Healthy Breakfast on the Go

Did you know that kids who eat breakfast typically do better at school and have an easier time maintaining a healthy weight?

We’ve all heard that breakfast is the most important meal since it fuels our body with energy and key nutrients to jump-start the day. While we’re often faced with many other important matters first thing in the morning – from getting kids on the school bus to wrapping up a work presentation – don’t put breakfast on the back burner. Try these quick and easy tips to fuel the whole family as you’re flying out the door:

Stick With Cereal

You may not have time to sit down to a bowl of cereal with milk, but you can toss some whole grain cereal in a bag with some almonds or walnuts and munch on it dry. Aim for cereals that contain more than 3 grams of fiber per serving. Milk boxes are also good on the go, or a reusable thermos can be filled the night before.

Toast Time

Whole wheat toast with a thin spread of peanut butter is the perfect protein and whole grain combination to rev up your metabolism. Don’t limit yourself to bread, though! Try whole wheat English muffins, whole wheat or spelt tortillas or pitas with a slice or two of low-fat cheese tucked inside or even a whole grain waffle.

Go Yogurt

If you have two free hands, mix low-fat yogurt with some dry fruit and/or cereal for a quick low -preparation breakfast.

Bring Bars

There are many whole grain cereal and granola bars on the market. Avoid the candy-coated and chocolate filled bars and stick with those that have at least 3 grams of fiber, 10 grams of protein, and less than 5 grams of fat.

Find Fruit

The great thing about fresh fruit is that it’s naturally packaged to go! Even if you aren’t able to pull together the above options for breakfast, you can always grab a piece of fruit. Or for a more complete and nutritious breakfast, pair your breakfast pick with banana, grapes, pear, or any other favorite fruit!

To make on-the-go breakfasts even easier to eat, place fresh fruit, bars, or small bags of cereal in a basket by the door or be sure to pack the night before. This will make it effortless to literally “grab-and-go” with your breakfast as you zip out the door!

For more on breakfast and mealtime tips see Family Fun Breakfast, Are Breakfast and Lunch Really Brain Food? and Making Meal Time Family Time.


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About the Author

Picture of Janel Ovrut Funk, MS, RD, LDN

Janel Ovrut Funk, MS, RD, LDN

Janel works as the college dietitian for The Boston Conservatory where she provides counseling and campus-wide nutrition programming for the student body. She is also a corporate wellness consultant and develops wellness programs for companies, provides nutrition counseling for employees, and gives nutrition presentations relevant to a working professional’s busy life. In addition, she offers personal and practical nutrition counseling for individuals and families. Janel’s goal is to help others understand the importance of eating well and leading a healthy lifestyle.

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