Even if your mornings seem too hectic for breakfast, kids need that first meal of the day to boost their energy and help them focus at school. Get them involved in planning healthy breakfast menus and in putting together simple meals such as fruit smoothies. If they turn their noses up at traditional breakfast foods such as eggs or pancakes, try warmed up leftovers, a grilled cheese sandwich or healthy version of a fast food breakfast.
Nutrition to Grow On
A breakfast of doughnuts or sugary cereal offers little nutritional value and causes the blood sugar to drop after an initial peak. Instead, serve a healthy, balanced breakfast of whole grains, low-fat protein, low-fat dairy products and fruits or vegetables that provides your child with vitamins and minerals, fiber, slow-burning complex carbohydrates, protein and a little fat, according to an article published in February 2011 on MayoClinic.com. Serving a quick-but-healthy breakfast can be as easy as slathering whole wheat bread with peanut butter and all-fruit jelly, and adding a piece of fruit and a glass of milk.
Weight Control
Skipping breakfast to save calories is never a good idea. After a night of fasting, the body needs fuel to jump-start it for the day's activities, according to Natalie Geary, M.D., co-author of the 2010 book, "The Food Cure for Kids." Skipping breakfast instead contributes to weight gain because the metabolism remains sluggish, burning calories inefficiently and storing more calories as fat. Kids who eat protein for breakfast also spend more time during the day engaging in physical activity, a vital factor in controlling weight.
Energy for the Morning's Activities
Eating protein at breakfast gives your child the energy to remain focused until lunch, benefiting her school performance. Children who eat breakfast concentrate better, have better problem-solving skills and coordination, have fewer school absences, and are more creative and alert, according to MayoClinic.com. Choose lean protein such as eggs, Canadian bacon, low-fat cheese or cottage cheese for an energy boost without unnecessary fats or sugar. If you're time-challenged in the morning, have the kids make their own parfaits of yogurt, fruit and low-fat granola for a quick but healthy breakfast.
Togetherness
If after-school sports and parents working late prevent the family from eating dinner together every night, try getting the group together in the morning instead. The meal needn't be elaborate -- the important aspect is spending a few moments communicating and enjoying each other's company. To find a few stress-free minutes in the morning, set the table the night before and prepare some of the food ahead of time. Cook a batch of oatmeal overnight in a slow cooker or bake an egg casserole while you prepare dinner and re-heat it in the morning.
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