or school children, breakfast possibly is the most important meal of the day. After an overnight “fast,” breakfast fuels a child with enough energy to learn and play. A good breakfast habit should begin in early childhood and persist throughout life.

Several studies indicate that the omission of breakfast — or the consumption of an inadequate breakfast — contributes to poor school performance and to dietary inadequacies that rarely are compensated for in other meals of the day, says Dr. Joel Steinberg, director of the Weight Guidance Clinic and on the medical staff at Children’s Medical Center of Dallas. This especially is true, he says, for children who eat an inadequate nutritional diet the rest of the day. A poorly balanced breakfast is nearly as bad as no breakfast at all.

Without carbohydrates and protein, children’s bodies cannot create the energy needed to keep them alert and in a good mood to learn. Kids need to eat a breakfast that provides energy, protein and a good source of minerals, including zinc, iron and calcium.

“Cereal with milk, the most popular breakfast among American children in kindergarten through 12th grade, actually is a decent breakfast for kids,” says Dr. Steinberg, “That especially is true if the cereal adds some fiber and is not laden with sugar.”

According to the American Dietetic Association (ADA), you should offer a variety of healthful foods from which your child can choose for breakfast.

The following ADA guidelines can help you make nutritious choices for your child.