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About a year ago, Carrie Havranek decided to stop feeding her twin boys cold breakfast cereal.

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“I noticed they were requiring two bowls in order to feel full,” said Havranek, who lives in Easton, Pa., just north of Philadelphia. With her now-seven-year-old boys sometimes complaining of hunger soon after they ate, she realized “cereal just wasn’t cutting it anymore.”

“I was mostly concerned about them eating too many refined sugars and not getting enough of a nutritional balance to last them through until lunch.”

Havranek began making eggs more often — “they’re faster to make in the morning than you might realize” — as well as quick meals with more protein, healthy fat and fibre to promote satiety: sprouted grain English muffins with peanut butter or Greek yogurt with oats and fruit.