When you sleep your body fasts, that’s why our first meal is called “Break-Fast.” Like a car, your body needs fuel too. Especially in the morning! It may sound like a good idea to grab for a sugary cereal but that’s probably the worst thing you can do.  If you can’t part with your cereal, try choosing one that has less than 10 grams sugar. Try choosing a whole grain cereal, oatmeal or waffle. Why? Because they’re healthier and you can add so many tasty things to them, like berries, yogurt, bananas or a dab of honey or real maple syrup! Yummy!


Lunch can be tricky! It’s easy to pack a bologna, cheese or turkey mayonnaise sandwich for school, but they’re not always the wisest choice. Studies have shown that cold-cuts are filled with nitrates and other chemicals that just aren’t good for you.  If you love sandwiches, choose whole grain bread filled with natural organic, roasted turkey, chicken, avocado or almond butter with bananas or even an all-veggie sandwich. These choices tastes just as good, and they have no chemicals! Eat smart by planning your own meals and keeping your plate filled with seasonal vegetables, garden salad, and fruit salad for dessert. If you find yourself at a fast food restaurant, choose smart!  If you must have that burger, choose a small portion and avoid heavy toppings such as mayo and ketchup. Try replacing the french fries with salad – you’ll feel much better!


Let’s face it, soft drinks and soda are everywhere and they are hard to resist! The best way to resist soda is to get used to drinking fresh water and seltzers! A good choice would be water or seltzer flavored up with lemon or lime. Think of it this way. One soda is equal to the same calories as a piece of chocolate cake, and some kids drink 3 or 4 of them a day! Would you eat 3 or 4 pieces of cake? I don’t think so.  The best way to take calories into your body is eating them – not drinking them.


Kids just love sweet, but Ho-Ho’s, Twinkie’s and Wagon Wheel’s packed in your lunch box every day aren’t always a good idea. Not only are they loaded with sugar, they’re filled with unhealthy trans fats and chemicals to give them a longer shelf life. Instead bake your own treats or ask your mom to make you healthy versions of your favorite treats – minus the chemicals and trans fats! Another idea would be to pack some mixed berries and grapes or fruit in your lunch box.  Happy eating!