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Oatmeal with strawberries and blueberries on top drizzle with honey and a glass of milk on the side.
This meal incorporates grains from the oatmeal and is filled with antioxidants from the berries. Honey is for more of a sweeter taste so the toddler could enjoy their food and the milk has calcium, protein, and potassium which is essential for a growing child.

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Glass of water with sliced cucumber.
The water helps with the hydration of a toddler. Sliced cucumber is good because it is rich in folic acid, vitamin A, and vitamin C.

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Spaghetti with whole grain pasta and meatballs with chopped, grilled asparagus on the side. Apple juice diluted with water to drink.
This meal is full of protein from the meatballs and pasta. The asparagus is to there to reach their daily intake of fruits or vegetables.

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A blueberry spinach smoothie with avocado toast.
The smoothie contains strawberries, blurberries, banana, spinach and greek yogurt. This meal includes grains, fruits, vegetables, and dairy which is important in a balanced meal.

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Mini omelet with spinach, tomatoes and cheese inside and a glass of milk.
The eggs provide high amounts of protein and vitamin B2. Spinach and tomatoes are both rich in vitamin K. The cheese and milk provide a great source of calcium and potassium.

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Cheerios with milk and a banana.
Cheerios is great for good cholesterol. Bananas are high in potassium and milk makes the bones stronger.

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Blueberry pancakes with strawberries on the side and a glass of milk.
Blueberries and strawberries are rich in vitamin C and potassium. The toddler needs dairy in their diet to develop and grow.

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Waffles drizzled with honey and blackberries on the side. Milk to drink.
Waffles contain carbohydrates and fiber. Honey is a natural energy source. Blackberries are loaded with vitamin C.

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French toast with sausage and raspberries.
French toast contains the needed carbohydrates. Sausage obtains vitamins A, B-12, and E. Raspberries help fight against cancer.

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Grapes  cut in half with water and a granola bar.
This snack includes a serving of a fruit and grains.

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Half a banana with peanut butter and a side of milk
Bananas have high amounts of potassium, calcium, magnesium, and iron. Peanut butter is full of rich antioxidants an milk helps toddlers bones grow.Apples are rich in fiber and aid digestion.

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Seedless orange with a side of water.
Oranges are full of essential vitamins and minerals needed for a growing toddler.

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Avocado toast and water.
Avocados are loaded with fiber that is necessary for a child's diet.

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Pita bread and hummus with water.
Pita bread provides an excellent source of protein and carbohydrates. Hummus is high in fiber, iron, and folate.

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Cheese cubes and crackers.
This snack includes the necessary diary and carbohydrates in a diet.

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Quesadilla with avocado and salsa.Water to drink
The cheese from the quesadilla provides calcium and protein. The avocado is loaded with heart healthy fatty acids and water is better to drink than juice filled with sugar

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Ham and cheese sandwich with slices of apples and an orange juice box.
Oranges contain vitamin C. Ham has 30% more protein than other meats and is essential for children to build strength.

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Pizza bites with a small side salad and corn. Water to drink.
The salad with spinach is full of fiber and zinc. The corn has antioxidants essential for growth and development.

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Homemade macaroni and cheese with water.
Macaroni and cheese provides the necessary protein and carbohydrates in a toddler's diet.

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Grilled cheese with tomato soup.
Grilled cheese includes the needed dairy and carbohydrates. Tomato soup reduces the risk of cardiovascular disease.

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Rice and bean burrito with corn and water.
Rice provides energy and stabilizes blood sugar.Beans decrease the risk of diabetes and heart disease.

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Greek yogurt with granola and cut strawberries.
Includes a serving of grains, dairy, and fruit

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Applesauce with whole grain crackers on the side.
Applesauce contains fiber and vitamin C. The crackers are for their grain intake.

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Homemade banana muffin with milk
The muffin is a good treat for the child and the milk contains nutrients the child needs.

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Apples and peanut butter with water to drink.
Apples improve intestinal health and peanut butter contains bone building magnesium.

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Strawberries and nutella with some wheat thins.
Strawberries contain polyphenols and folate. Wheat thins contain iron that is needed in the diet.

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Banana and peanut butter.
Bananas have vitamins that help the body function healthily.

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Cut celery with peanut butter.
Celery has beneficial enzymes. Peanut butter could decrease the risk of chronic health conditions.

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Grilled chicken with corn and mashed potatoes on the side and diluted apple juice.
Chicken provides essential vitamins and minerals. The corn and the mashed potatoes help get the toddler to their reach their 5 fruits or veggies intake in a day.

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Homemade fries and mini hamburgers with lettuce and tomato. 100% apple juice box to drink.
The hamburger contains zinc, protein, and vitamin B from the beef. Lettuce and tomato both contain vitamin K.

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Chicken tacos with rice and beans on the side. Water to drink.
Chicken is a good source of protein. Rice provides vitamin B1 and beans high amounts of iron.

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Baked salmon with quinoa and grilled asparagus cut in small pieces.
Salmon is rich in omega-3 fatty acids. The quinoa is full of protein, iron, and magnesium.

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Barbecue chicken with mashed potatoes and steamed carrots.
Chicken has lower fat levels than  other meats. Mashed potatoes contain vitamin B6 and phosphorus. The steamed carrots help with digestion and contain vitamin A.

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Chicken alfredo with broccoli and apple juice.
Chicken contains protein. The broccoli is a great source of dietary fiber.

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McDonalds happy meal that includes the cheeseburger chocolate milk, and apple slices.
The cheeseburger meets the protein and carbohydrates needed for the day. Apples are rich in flavanoids.

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Ingredients:

All purpose flour  | 1 cup
Whole wheat flour | 3/4 cup
Baking powder | 2  tsp
Pinch of salt |
Mashed ripe bananas | 2 cups
Baking soda    | 1 tsp (5 mL)
Low fat yogurt | 1/2 cup
Canola oil | 1/4 cup
Egg | 1
Egg white | 1
Packed brown sugar | 1/2 cup
Vanilla | 2  tsp
Mini chocolate chips  | 1/4 cup

Directions:

1. Preheat oven to 400 °F

2. In large bowl, whisk together both flours, baking powder and salt

3. In another bowl stir together bananas and baking soda

4. In a third bowl, whisk together yogurt, oil, eggs, sugar and vanilla until combined. Stir into banana mixture. Pour over flour mixture and stir until just moistened.

5. Put half of the batter in greased muffin cups.

6. Stir chocolate chips into remaining batter and scoop into last 6 muffin cups.

7. Bake for about 20 minutes or until muffins spring back when lightly touched.

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Banana Muffins Two Ways - Eat Right Ontario

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Adding a little bit of chocolate to these muffins adds a little treat element to them without going overboard. Kids can grab a muffin on the go or enjoy it with a glass of milk after school.

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Ingredients:

2/3 cup plain Greek yogurt

1 ripe banana

2/3 cup frozen blueberries

2 large frozen strawberries

1 cup spinach leaves

1/2 cup milk

2 teaspoons protein powder (optional)

1 tablespoon of honey

Directions:
Put all ingredients into a blender and blend until smooth.