This breakfast hits the macro-nutrient goals of protein, whole grain and healthy fats, and the fruit adds vitamins. A hard-boiled egg made the night before can provide extra protein.

Dembicki also recommends avocado, which has healthy monounsaturated fat and is high in vitamins. Consider a quick avocado toast on whole-grain bread, served with a hard-boiled egg and piece of fruit.

Another whole-grain option: overnight oats made in a Mason jar, or oatmeal set up the night before in a slow-cooker. Let kids choose their ingredients, including fruits and nuts. By flavoring the oatmeal yourself rather than buying pre-flavored, the sugar is kept low.

Shemkus sometimes cooks quick oats in a bowl in her microwave with grated carrot and raisins, then tops it with maple syrup, cinnamon and milk: “We call it ‘carrot cake oat bowl,’ and the 3-year-old loves it.”

COLD BREAKFAST CAN BE COOL

For kids who prefer a cold breakfast, try Greek yogurt with flaxseed, granola and fresh fruit mixed in, and perhaps a bit of honey. Hard-boiled eggs also go well with this.

Some families pack an entire breakfast into a blender to create smoothies. Fresh fruit, yogurt or milk, peanut butter and even greens can go in. Clodfelter got her kids to embrace spinach in smoothies by adding it to a berry blend and calling them “Christmas smoothies,” since the green flecks of spinach were combined with red berries.