Eggs: For building muscle power

Children are constantly laying down new muscle tissue as they grow, so it’s especially important that they get their fair share of high-quality protein, like that contained in eggs. For dishes like scrambled eggs and omelets, combine 1 whole egg with 2 to 3 egg whites to cut down on the saturated fat and cholesterol that’s in yolks. Add a blast of nutrition to standard scrambled eggs by mixing in colorful vegetables like red bell pepper, spinach, cherry tomatoes, or broccoli, along with some calcium-rich reduced-fat cheese. Or, make a healthy breakfast burrito, or give your kids hard-boiled eggs for a snack; boil a dozen at a time and store them in their original carton in the fridge so they’re ready to grab after school.