5 Healthy Back to School Breakfasts
Kids are back to school! Start their mornings off right with these healthy breakfasts. See Daily Recommendations for a Healthy, Balanced Diet
Depending on your age, sex, and physical activity level, your calorie recommendation may vary. Children and less active adults tend to need fewer calories per day and very active teenagers and adults tend to need more calories per day.
Tip: Eating small, frequent meals (including snacks) is important so adjust your calorie intake by increasing or decreasing your portion sizes at your main meals (breakfast, lunch, dinner).
Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein
| Breakfast |  |
Ingredients | |
Calories/Serving |
| Day 1 |  |
Summer Breeze Smoothie, Symphony of Fruit Pizza w/Nuts 1 serving Summer Breeze Smoothie 1 serving Symphony of Fruit Pizza 2 tablespoons sliced almonds |
|
443 Calories |
| Total Calories: 443 | ||
| % Fat: 19% % Saturated Fat: 3% % Carbohydrate: 68% % Protein: 17% |
Sodium: 419 mg Cholesterol: 5 mg Fiber: 8 g Vitamin A: 5% Vitamin C: 131% Calcium: 42% |
Grains: 2 ounces Vegetables: 0 cups Fruits: 1 ½ cups Milk: ¼ cup Meat and Beans: 1 ounce |
| Breakfast | |
Ingredients | |
Calories/Serving |
| Day 2 | |
Sweet Potato Pancakes w/Applesauce, Turkey Sausage 1 serving Sweet Potato Pancakes 1 serving Simple Applesauce 2 turkey sausage links, reduced-fat 1 cup (8oz) milk, nonfat |
|
503 Calories |
| Total Calories: 503 | ||
| % Fat: 10% % Saturated Fat: 3% % Carbohydrate: 75% % Protein: 19% |
Sodium: 492 mg Cholesterol: 28 mg Fiber: 13 g Vitamin A: 182% Vitamin C: 48% Calcium: 40% |
Grains: 1 ½ ounces Vegetables: 1 cup Fruits: 1 cup Milk: 1 cup Meat and Beans: 1 ½ ounces |
| Breakfast | |
Ingredients | |
Calories/Serving |
| Day 3 | |
Fruity Homemade Oatmeal w/Nuts 1 serving Fruity Homemade Oatmeal 1 oz almonds (~22 pieces), chopped 1 cup (8oz) milk, nonfat |
|
468 Calories |
| Total Calories: 468 | ||
| % Fat: 43% % Saturated Fat: 5% % Carbohydrate: 47% % Protein: 16% |
Sodium: 104 mg Cholesterol: 5 mg Fiber: 9 g Vitamin A: 22% Vitamin C: 36% Calcium: 36% |
Grains: 1 ½ ounces Vegetables: 0 cups Fruits: 1 ¼ cups Milk: 1 cup Meat and Beans: 2 ounces |
| Breakfast | |
Ingredients | |
Calories/Serving |
| Day 4 | |
Red & Yellow Bell Pepper Omelet, Purple Party Parfait w/Granola 1 serving Red & Yellow Bell Pepper Omelet 1 serving Purple Party Parfait ½ cup granola, low-fat 1 cup (8oz) milk, nonfat |
|
461 Calories |
| Total Calories: 461 | ||
| % Fat: 13% % Saturated Fat: 3% % Carbohydrate: 70% % Protein: 21% |
Sodium: 445 mg Cholesterol: 6 mg Fiber: 8 g Vitamin A: 91% Vitamin C: 283% Calcium: 37% |
Grains: 1 ounce Vegetables: 1 cup Fruits: ½ cup Milk: 1 cup Meat and Beans: 1 ½ ounces |
| Breakfast | |
Ingredients | |
Calories/Serving |
| Day 5 | |
Fruit Kabobs & Sweet Yogurt Dip, Scrambled Egg, Toast 2 servings Fruit Kabob & Sweet Yogurt Dip 1 egg scrambled 1 slice whole wheat bread, toasted 1 teaspoon jelly 1 cup (8oz) milk, nonfat |
|
346 Calories |
| Total Calories: 346 | ||
| % Fat: 13% % Saturated Fat: 4% % Carbohydrate: 66% % Protein: 24% |
Sodium: 337 mg Cholesterol: 193 mg Fiber: 9 g Vitamin A: 34% Vitamin C: 195% Calcium: 66% |
Grains: 1 ounce Vegetables: 0 cups Fruits: 2 cups Milk: 1 ½ cups Meat and Beans: 1 ounce |
Visit ChooseMyPlate.gov to determine your daily calorie recommendation.
- Protein: 10-35%
- Carbohydrates: 45-65%
- Fats: 20-35%
- Saturated fat: <10% of calories
- Total fat: <35% of calories (unless naturally occurring)
- Cholesterol: <300 mg
- Sodium: <2,300 mg*
- Fiber: 28g/2,000 calories
- Water: 64 oz/day
*Further reduce intake of sodium to 1,500 mg among persons who are 51 or older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease.
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