To start, review Everyday portion control to get a good understanding of food groups, recommended servings of each and portion sizes.

Now you’re ready to tackle your breakfast and lunch challenge with smarts. With just a little preparation and a handful of healthy ingredients, you can whip up breakfasts and lunches that are both nutritious and easy to make — or order when you’re eating out.

Mix it up

Keeping track of food group servings can feel like a fulltime job. But here’s an easy rule of thumb: Pick from three food groups for a healthy breakfast and four for a well-balanced lunch.

• Breakfast idea

  30g of cereal (grain)
  175g of yogurt (milk and alternatives)
  125ml orange juice (vegetables and fruit)

• Lunch idea

  35g whole-wheat crackers (grain)
  75g turkey slices (meat and alternatives)
  50g cheese cubes (milk and alternatives)
  125g bite-sized carrots and cucumbers (vegetables and fruit)

On busy School Days

Your school-age child may be out of sight during the day but you can still keep their eating habits on your radar.

• Breakfast idea: Pop half a whole-wheat bun or English muffin with tomato sauce and mozzarella cheese into your toaster oven for a quick breakfast.
• Lunch idea: For an easy brown bag lunch, create a Mexican fiesta by packing a bean and vegetable burrito, a 250ml container of lower fat milk and a serving of fruit such as an orange or pear.

When time is really tight

You’d be surprised by the dishes you can make with ingredients you have on hand.

• Breakfast idea: Before you toss that softened banana into the garbage, throw it in a blender with a ½ cup of milk and a handful of strawberries for a refreshing breakfast smoothie.
• Lunch idea: Mix together tuna, celery, mayonnaise and shredded cheese for a quick tuna melt that spreads easily on a slice of whole-wheat bread.

When taking a "time out"

Dining out may be quick and fun but it can also be healthy with a few simple tricks. Search the menu for low-fat choices and don’t be afraid to ask for substitutions or to have your food cooked in a healthier way (like broiled versus fried). Read Beat the restaurant diet sabotage blues for tips and tricks when eating out. Also, it can be easy to go overboard so watch your portion sizes.

• Breakfast idea: Poached eggs, whole grain toast and orange juice
• Lunch idea: Tossed salad (with lower-fat dressing), grilled fish, rice and a glass of skim milk