Like every meal, breakfast provides needed fuel and nutrition for the body. Breakfast is especially important because it helps the body meet its morning demands after being without food for around 12 hours. According to an article titled, "A Better Breakfast Can Boost a Child's Brainpower" on the NPR website, children who eat breakfast perform better in school. The Cincinnati Children's Hospital Medical Center says that eating a healthy breakfast keeps blood sugar levels more stable, while a quick breakfast of less-healthy, processed foods can increase a child's stress level, cause sleepiness and induce cravings that lead to restlessness and inattention in class.
Oatmeal
Slow-cooked oatmeal and one-minute oatmeal provide whole-grain oats that help stabilize blood sugar and provide needed fiber and nutrients. In contrast, instant oatmeal is made of oats that have had the fiber removed for quick cooking. Instead of adding sugar to oatmeal, consider adding berries, nuts, cinnamon or a teaspoon of honey. Limit margarine to a teaspoon.
Egg
Eggs provide protein and other important nutrients. An appropriate serving for a child is one boiled or poached egg. An egg can also be fried or scrambled by cooking it on a griddle or in a non-stick skillet. Time permitting, an omelet containing a scrambled egg with grilled mushrooms or tomatoes provides extra nutrition.
Whole-grain Toast
A child in a hurry may agree to eat a slice of whole-grain toast topped with a tablespoon of almond butter, natural peanut butter or spread made from 100 percent fruit. Whole-grain toast provides fiber, vitamins and minerals while keeping blood sugar levels stable. Toast can also be topped with a slice of mozzarella or Swiss cheese for added calcium.
Milk
Milk gives a child protein, vitamins and minerals. Skim milk, 1 percent or 2 percent milk is appropriate for most children over 2 years of age. It can also be made into a smoothie by blending it with a banana, berries or other fresh, soft fruit.
Cottage Cheese
Low-fat cottage cheese provides calcium and protein. Add 2 tbsp. of berries, walnuts for added nutritional punch. If your child prefers yogurt, plain low-fat yogurt provides similar nutrition. Bite-size pieces of colorful fruit can be added to the yogurt.
Whole-grain Cereal
For a child who insists on eating cold cereal, a whole-grain option with low-fat milk provides fiber, carbohydrates, vitamins and minerals. MayoClinic.com recommends choosing cereals with 3g or more of fiber and no more than 13g of sugar per serving.
Whole Fruit
A child on the run may take a piece of fruit with him. Consider keeping fresh bananas, oranges, apples, bunches of grapes, peaches, pears, nectarines or plums washed and readily available for a quick, nutritious breakfast item.
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