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"What's for breakfast?" is a question that can be heard throughout most homes in America. To some parents it can be a dreaded question; especially in the rush to get everyone out the door to school on time. We have heard that breakfast is the most important meal of the day, so what do we feed our kids for this ever important meal?   

Studies published in the Journal of the American Dietetic Association and Nutrition Research Reviews have proven that children who eat a good breakfast perform better academically then those who don't.

Imagine your body is a machine; during the night your body depletes all the fuel your machine needs to keep running. Breakfast is the fuel to get your machine up and running again. 

Are all breakfasts created alike? No. The best combination for brain alertness and better learning is: a carbohydrate (whole grain variety) and a protein. A breakfast that is high in carbohydrates and low in protein (think sugary breakfast cereals) seems to decrease brain stimulation.   

Examples of a good breakfast are:

• Yogurt with fruit and nuts
• Whole grain toast topped with peanut butter and a glass of skim milk
• Fruit salad with cottage cheese
• Scrambled eggs with vegetables and cheese mixed in

You’ll find other examples at Kids Health.

If you find yourself running out the door late, here are some great breakfast ideas to go:

• Trail mix of nuts, dried fruits, pretzels, and crackers
• String cheese with whole wheat crackers
• Single serving bowls of whole grain cereal

For additional ideas, check out the online sites:

• Cooking Light
• BuzzFeed
• Pinterest

Finally, according to Kids Health, kids who eat breakfast do better in school, are more likely to participate in physical activities, and tend to eat healthier overall. So, when your children ask "What's for breakfast?" you can answer confidently with a variety of options to help them perform better in school.