For children, breakfast is more than just the first meal of the day. It's the basis for a solid start to a school day.
Studies have shown that skipping breakfast can adversely affect a child's attention span and concentration.The ideal situation is when a family can sit down together and eat a balanced breakfast, such as a glass of juice or piece of fruit, hot or cold cereal, and milk.
This is not always possible because many parents and children must eat breakfast on the run on their way to school or work.
But here are a few guidelines to follow on those occasions when families have time for a sit-down breakfast:
Pancakes or waffles can be a good choice. To keep added fat to a minimum, prepare these foods using a nonstick pan or waffle iron or a nonstick vegetable spray. Limit egg dishes to occasional treats because eggs are high in cholesterol.
Cereal can be part of a nutritious breakfast, but it is important to read labels and select brands that are low in added sugar.
There are two clues to cereal's nutritional value: the order in which ingredients are listed and the amount of sugar in grams compared to total grams of carbohydrate per serving.
All foods are required to list ingredients from the largest to smallest amounts by weight. Cereals that are high in added sugar generally list sugar as the first or second ingredient.
The label on a sweetened cereal may list 12 grams of flour and 12 grams of sugar. In contrast, crisped rice cereal might have 2 grams of sugar and 20 grams of what is listed as other carbohydrates - usually rice or grains.
Hot cereals are a good choice, but avoid adding more than 1 or 2 teaspoons of sugar. Read the labels on instant, flavored hot cereals because many contain a lot of added sugar.
Milk and dairy products, such as yogurt or cheese, are good sources of energy. These foods are also good sources of calcium and contain protein and carbohydrates.
If children will not drink plain milk, try offering chocolate milk; it has added sugar but is still a nutritious drink.
Yogurts can be good breakfast choices for children on the go. For added appeal, some include sprinkles or low-fat granola to mix in.
Be wary and check the fat and calorie breakdowns of convenience foods such as breakfast bars and muffins. Many of these foods tend to be high in fat and calories. A good guideline is that there should be no more than 3 grams of fat for each 100 calories.
And avoid giving children breakfast tarts. These may be good treat foods, but they generally contain refined sugar and processed flour and have little or no nutritional value.