1. Prepare as usual with milk or water.
2. But add a pinch of salt and pepper instead of any cinnamon or sugar. 

3. Then top with an over-easy or poached egg and sprinkle on a little cheese for an extra tasty kick.

2. Plank With Knee: Start in high plank position, hands directly under shoulders, shoulders in-line with hips. Engage core to keep torso still, and without shifting weight, draw right knee to chest and lift left hand to tap right knee, then draw left knee to chest and lift right hand to tap left knee. 
3. Double Leg Liftie faceup: on mat, legs extended up toward ceiling so body forms a 90-degree angle, arms by sides. Keeping core engaged and lower back pressed to mat, slowly lower legs down to mat as low as possible (the lower you go the harder it is). Don't let lower back pop up off mat. Slowly lift legs back to starting position and repeat.

Here are some examples of healthy snacks...

Yogurt is an excellent snack for kids because it's a good source of protein and calcium. Calcium is especially important for kids' developing bones.
2. Popcorn

You might consider popcorn to be a junk food, but it's actually a nutritious, whole grain food.
4. Nuts

Nuts are high in healthy fats, along with fiber and antioxidants. Dietary fat is important for supporting growth in children.
11. Fruit Smoothie

A fruit smoothie is a good way to pack a lot of nutrients into a small snack.