Nutrition on the go: 3-minute breakfasts

More and more young girls are skipping breakfast. These fast and nutritious breakfast ideas are great for teens on the go. If girls are too rushed to spend five minutes eating breakfast at home, don't give up! Parents can help prepare quick nutritious meals girls can take and eat on their way to school.

Teen girls react to breakfast foods:

• Smoothie— I would have this on the way to school.
• Granola— I'll put it in a ziplock bag and eat it on the way out.
• Hot Chocolate— I never thought about this as a way to get my calcium in the morning.

Banana Smoothie

• 1 cup cold low-fat milk
• 1 banana
• 2 scoops low-fat vanilla sorbet or vanilla ice cream

Place in blender and blend until smooth.

• Per serving: 330 calories, 7g fat, 400 mg calcium.
• Variations: add chocolate for a Choconana smoothie.

Berry Smoothie

• 1 cup cold low-fat milk
• 1 cup mixed berries: strawberries, raspberries, blackberries etc.
• 2 scoops low-fat fruit sorbet: mango, pineapple, berry
• 2 teaspoons honey

Place in blender and blend until smooth. Use frozen pre-chopped fruit for a fast 3-minute breakfast.

• Per serving: 265 calories, 4g fat, 200 mg calcium.

On-the-go Granola

A fun quick breakfast idea tossed in convenient plastic ziplock bags to be enjoyed on-the-go. Personalize your granola just the way you like with adds-ins like dried fruit, nuts, chocolate chips or shredded coconut.

• 3/4 cup of your favorite granola (found at any grocery store)
• 1 cup low-fat milk
• Favorite adds-ins

Place granola mixed with your add-ins in a ziplock bag. Right before eating, add milk, close bag and shake. Open bag and enjoy.

• Per serving (without add-ins): 340 calories, 10g fat, 300 mg calcium.

Cafe Latte

• 1 cup low-fat milk
• 1 cup coffee (regular or decaf)
• Sugar/sweetener to taste

Heat milk in microwave oven; whisk, if desired, for foamy texture. Add coffee. Pour into cup or mug. Add a lid for on-the-go convenience.

• Per serving: 120 calories, 2.5g fat, 300 mg calcium.

Hot Chocolate

• 1 cup low-fat milk
• 1 tablespoon cocoa powder
• 2 teaspoons sugar

In a pot, heat milk slowly. Whisk in cocoa powder and sugar until dissolved. Whisk regularly so that milk doesn’t form a skin. Pour into cup or mug.

• Per serving: 170 calories, 2.5g fat, 300 mg calcium.