Free Big-Kid Mini Guide

5 Real-Food Swaps for Busy, Growing Kids

Growth spurts, packed calendars, school lunches: food has to keep up. This free one-page guide gives you five easy swaps you can make this week, no overhaul required.

Each swap trades a packaged staple for real food with the protein, iron and healthy fat that fuel focus at school, energy for play, and strong, growing bones.

What's inside:

A protein-packed breakfast swap for sugary cereal
A smarter snack than fruit snacks
What to pour instead of dyed sports drinks
A real-food upgrade for boxed mac and cheese
The after-game cooler that beats the drive-thru
Bonus recipe: Date Energy Bites, with a nut-free swap for school

From Josh Kreifels, MS, RD and Kristina Kreifels, MSN, ARNP, a registered dietitian and a nurse practitioner raising kids of their own.

Instant PDF download. Free.

General education for healthy kids, not medical advice.

Free Big-Kid Mini Guide

5 Real-Food Swaps for Busy, Growing Kids

Growth spurts, packed calendars, school lunches: food has to keep up. This free one-page guide gives you five easy swaps you can make this week, no overhaul required.

Each swap trades a packaged staple for real food with the protein, iron and healthy fat that fuel focus at school, energy for play, and strong, growing bones.

What's inside:

A protein-packed breakfast swap for sugary cereal
A smarter snack than fruit snacks
What to pour instead of dyed sports drinks
A real-food upgrade for boxed mac and cheese
The after-game cooler that beats the drive-thru
Bonus recipe: Date Energy Bites, with a nut-free swap for school

From Josh Kreifels, MS, RD and Kristina Kreifels, MSN, ARNP, a registered dietitian and a nurse practitioner raising kids of their own.

Instant PDF download. Free.

General education for healthy kids, not medical advice.