Kid Friendly Meals


September 7, 2017

Kickstart Your Morning with Better Breakfast

Did you know that September is Better Breakfast Month?

To help you celebrate with your munchkin, we decided to give you some information on the perks of eating breakfast and a delicious smoothie recipe!

Although there is sometimes conflicting research reported in the news about the benefits of breakfast related to things like weight or appetite, there is no denying that breakfast is a great time to get more of the nutrients needed for good health. Common breakfast foods provide important nutrients like fiber and protein to jump start your day. This gives kids (and parents) the fuel to learn, play, and grow!


Oats contain a type of dietary fiber called beta-glucan. Consuming at least 3 grams a day can reduce unhealthy cholesterol levels (when consumed as part of a healthy diet). The fiber in oats may also increase satiety.

Oatmeal can easily be personalized to accommodate different tastes and preferences. Overnight oats have become a popular make-ahead breakfast.


Eggs are one of those foods that are sometimes vilified and other times celebrated. In moderation, eggs are a nutrient powerhouse and provide high-quality protein (1 egg has 6 grams of protein!) as well as 13 essential vitamins and minerals.


A great on the go option, yogurt made with dairy milk has calcium and vitamin D for strong bones as well as protein. Greek yogurts contain more protein than regular yogurt. If you choose a nondairy yogurt made from soy, coconut, or almond milk, be aware that these may contain less protein, and may not have as much calcium and vitamin D.


Parents know how great a snack cereal can be on the go! Especially with a Snack Catcher to help catch any strays. Some cereals are high in sugar, so be try to choose ones that contain less than 10 grams per serving.


The everyday breakfast in my family is a green smoothie. It is a convenient way to get lots of healthy fruits, vegetables, protein, and fiber all in one package.

Super Green Smoothie


  • 1 frozen banana
  • 1 scoop protein powder any flavor (I rotate between whey, soy, or pea protein)
  • 1 cup unsweetened almond milk
  • ¼ cup frozen pineapple or mango
  • 1 Tbsp unsweetened shredded coconut
  • ½ cup frozen kale or spinach (or a handful of fresh)


  1. Blend all ingredients together until smooth
  2. Pour it into a fun cup, add a colorful straw, and enjoy your smoothies together!
  3. Feel free to add other fruits and greens to customize this smoothie for your family

Tell us in the comments below what your favorite breakfast is as a family!

Jennifer Martin-Biggers

Jennifer is the Associate Director for Nutrition Sciences and Regulatory Affairs at Munchkin. She is a Registered Dietitian Nutritionist and holds a MS and PhD in Nutrition as well. Jennifer is a child nutrition and nutrition communication and research expert. She is a member of the Academy of Nutrition and Dietetics, the American Society for Nutrition, and the Institute of Food Technologists.