For younger children, fill a zippered plastic bag with her portion, then add the milk in the morning. 7. Allow your children to use the microwave often, as most breakfast foods can be prepared in under 5 minutes. 8. Allow your kids to eat in the car or on the way to school. There are several foods that you can eat for breakfast, even leftovers from supper if they are sufficient. Children and even adults need milk or milk products on a daily basis. Milk will also help you get strong and provides calcium for healthy bones and healthy teeth. 3. Buy fruits in quantity When they are in season, buy fruits in quantity and freeze any extras. You can buy several pounds this way, and freeze extras to have them when the fruit goes out of season. Canola oil Canola oil is a popular oil, with many physicians claiming that it has the ability to lower the risk of heart disease. The oil is low in saturated fat, high in monounsaturated fat, and offers the best fatty acid composition when compared to other oils. You can use canola oil in sauting, as a marinade and even in low temperature stir frying. Most believe that milk upsets their stomach, and therefore they will avoid it. They should be getting around 1,500 mg of calcium a day, and nonfat powdered milk can be used in recipes as a substitute for milk. Other foods such as yogurt, low fat cheese, and broccoli can also help you meet the requirements for calcium. A single apricot contains 17 calories, 0 fat, and one gram of fiber. You can eat them dried or soft. Mango A medium sized mango packs 57 MG of vitamin C, which is nearly your entire daily dose. This antioxidant will help prevent arthritis and also boost your immune system. Cantaloupe Cantaloupes contain 117 GG of vitamin C, which is almost twice the recommended dose. The average fat intake over the course of weeks and months is important, not the fat intake of every meal and food you consume. Younger adults and high active adults who have higher calorie needs can probably eat a little more fat. Older adults and those that aren't very active should aim for a lower fat intake.