Breakfast jump-starts the brain

While some cereal commercials would have us think every family enjoys a leisurely meal each morning 'round a table smartly dressed with fresh flowers, the truth is a bit different.

Breakfast sometimes falls by the wayside in favor of more pressing matters — like finding a clean shirt. Yet the effort to sit down and eat is worth it, as research shows kids who eat breakfast do better in school, are more well-behaved, and are less likely to be overweight.

"Kids show improved performance over the course of a school morning if they are alert and have been fed," says Elizabeth Stark, a registered dietitian at Lehigh Valley Hospital in Pennsylvania.

The ideal breakfast includes grains, fruit, milk and a protein source, says Marilyn Tanner, a pediatric nurse and spokeswoman for the American Dietetic Association.

"Fruits give a lot of water-soluble vitamins; grains give fiber and B vitamins and are often fortified with iron; and milk assures calcium, vitamin D and protein," Tanner says. "I usually eat a spoonful of peanut butter for extra protein."

Grains, like bread or cereal, contain carbohydrates that break down as glucose and fuel the brain, while protein burns more slowly so kids don't get hungry — and distracted — later in the morning, Tanner says.

Cereal with milk is a fine choice for breakfast, because it contains whole grains, calcium and protein. Tanner encourages parents to steer kids toward unsweetened varieties, but says the sweetened kinds are usually fortified with vitamins and minerals, and can be OK to serve if kids refuse to eat anything else.

Try to choose cereals made of whole grains and those that are low in fat. Check the labels carefully, as some unexpected cereals, like granola, can be high in fat.

"An adult-size fist or two of cereal is enough for a child," says Tanner. "Just make sure they drink the milk out of the bottom when they're done."

For mornings when kids (or parents!) oversleep, a cereal bar will do in a pinch, but be sure to pick the kinds that are lower in sugar, higher in fiber and of a whole grain source.

"Yogurt, fruit, peanut butter and jelly on whole wheat, dry cereal in a bag — all are good for kids on the run," Stark said.

Be warned, however. Just because you hand your kid a banana as he walks out the door doesn't mean he'll eat it. A 2005 study by Cogent Research and Nickelodeon found that while 68 percent of parents said their kids ate breakfast each day, only 50 percent of kids age 6-14 reported actually eating.

"Kids learn by example," Tanner says. "If mom and dad wake up and eat, they will learn to do that too."

A bit of variety can perk up a picky kid's appetite. It's OK to throw in some whole-wheat pancakes with light syrup (and no butter) or some eggs now and again, Tanner says. In fact, the more varied the diet, the more chances a kid has of getting the nutrients she needs over the course of time, she says.

"Think outside the box — the cereal box, that is. If they don't like cereal, make certain there are other options," says Tanner.

And don't fret too much about making the perfect balanced meal each day.

"What's most important is that your child eats something," Tanner says.