cks into "mini-meals" -- instead of giving kids a "snack" of high-GI carbs alone (like potato chips, most cereal bars, even most fruits), make it a "mini-meal" and pair that fast-burning carb with some good fat and protein like a cheese stick, slice of turkey breast, or a handful of almonds to help slow the sugar rush.

5. Avoid high sugar foods before going to bed -- this can cause the child to wake-up already in a sugar low and on the way to a downward spiral. If you’re going to have the classic bedtime cookies and milk, make it the Sneaky Chef’s high-fiber, low-sugar cookies below.

6. Start the day with fiber and protein -- this is far more important than a glass of juice which has too high a sugar count. A whole grain breakfast of old-fashioned oatmeal with almonds (grind them up to hide them, if necessary) will hold a kid way longer than orange juice and a bagel. So will a slice of cheese melted on a whole grain English muffin. For a fast, "grab and go" breakfast loaded with whole grains and protein, try the recipe for Breakfast Cookies and Milk below.

7. Sprinkle cinnamon on cereal, desserts, and juice -- One of the easiest ways to balance your blood sugar for the day is to add a sprinkling of cinnamon in oatmeal, hot cocoa, chocolate milk, apple juice, or cereal. Cinnamon has been found to be one of the most effective ways to balance blood sugar levels and prevent the "spike and crash."

Recipes:

Breakfast Cookies

Chocolate Chip Cookies

Corn Muffins

Sneaky Chef's Breakfast Cookies:
Makes 16 to 18 large cookies

2 cups whole grain cereal flakes (such as Wheaties or Total)
¾ cup Flour Blend (¼ cup white flour, ¼ cup whole wheat flour, and ¼ cup wheat germ)
½ teaspoon baking soda
½ teaspoon salt
1 teaspoon cinnamon
1 large egg
½ cup brown sugar
¼ cup canola oil
2 teaspoons pure vanilla extract
¾ cup low-fat ricotta cheese
Cinnamon sugar for dusting

Preheat oven to 400 degrees and line a baking sheet with parchment paper (or spray with oil).

Using a rolling pin, gently crush the cereal (in a sealed plastic bag) into coarsely crushed flakes. Alternatively, you can quickly pulse the cereal in a food processor.

In a large mixing bowl, whisk together Flour Blend, crushed cereal, baking soda, salt and cinnamon. In another bowl, whisk together egg, sugar, oil, vanilla, and ricotta cheese. Add the dry ingredients to the wet and mix just enough to moisten dry ingredients. Drop single tablespoonfuls onto the baking sheets, leaving about an inch between cookies. Flatten cookies with the back of a fork and then sprinkle tops generously with cinnamon sugar (or just sugar if your kids don’t like the cinnamon flavor). Bake about 18 to 20 minutes, or until nicely browned and crispy around the edges.

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Sneaky Chef's Chocolate Chip Cookies:
Makes about 50 two-bite cookies

1 cup Flour Blend (⅓ cup white flour, ⅓ cup whole wheat flour, and ⅓ cup wheat germ)
½ teaspoon baking soda
½ teaspoon salt
¼ cup rolled oats, finely ground in a food processor
2 tablespoons blanched, slivered almonds, finely ground in a food processor (omit if allergic)
8 tablespoons unsalted butter
¼ cup sugar
¼ cup brown sugar
1 large egg
1 teaspoon pure vanilla extract
¼ cup White Bean Puree* (see Make-Ahead Recipe below)
½ cup semi-sweet chocolate chips

Preheat oven to 375 degrees. Remove butter from refrigerator to let soften.

In a large bowl, whisk together Flour Blend, baking soda, salt, ground oats, and ground almonds (optional). Set aside.

In the bowl of an electric mixer, beat butter and both sugars until creamy. Beat in egg, vanilla, and White Bean Puree. Add dry ingredients and mix on low speed. Stir in chocolate chips. Make two-bite cookies by dropping rounded half-teaspoonfuls, spaced 2 inches apart, onto nonstick or parchment-lined baking sheets.

Bake for 12 to 14 minutes or until golden brown. Let cool on a metal rack.

Store cookies in airtight container at room temperature.

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*Sneaky Chef’s Make Ahead Recipe -- White Bean Puree:

1 15-ounce can white beans (great northern, navy, butter or cannellini)
1 to 2 tablespoons water

Rinse and drain the beans and put in the bowl of your food processor. Pulsing in on/off turns, puree the drained beans with just 1 tablespoon of water in processor until smooth, stopping occasionally to scrape down sides of bowl. The goal is a smooth, but not wet, puree. (You are aiming for the consistency of peanut butter.) If necessary, thin with a little more water by one teaspoonful at a time until there are no flecks of whole beans visible.

Store in the refrigerator up to 3 days, o