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, vice president and director of medical affairs at Children’s Medical Center of Dallas.

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.

According to the American Dietetic Association, 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:

• Ready-to-eat cereals -- They’re quick, easy and a low-fat source of vitamins, minerals and fiber. Cereals high in fiber and low in sugar are best. At home, offer five or six cereal choices. Let kids mix several kinds together.
• Milk, yogurt or other dairy products
• Juice and one fresh, frozen, canned or dried fruit -- Whole fruits have extra fiber. Children eat more fruit if it’s cut up. Try fruit kabobs. Serve fresh fruit with a yogurt dip.
• One or more grain products -- Include whole-grain bread, bagels, rice cakes, tortillas, lowfat muffins and breads made with fruits, vegetables, nuts and seeds. Serve with jam, jelly, peanut butter or apple butter or lowfat cream cheese.
• Daily specials -- You might have toaster waffles, pancakes or French toast, hot cereal, a homemade breakfast burrito or egg dishes. Limit eggs to three to four a week. Substitute two egg whites for one yolk or use egg substitutes.
• “Unbreakfast” foods -- Rice, tapioca or noodle pudding, peanut butter and jelly on a tortilla, cereal cookies, English muffin pizza, grilled cheese sandwich, baked potato, soup, fruit salad or leftover chicken. It’s not what you eat, but when you eat it that makes it breakfast.