Breakfast Basics

Mom was right -- breakfast really is the most important meal of the day. A good breakfast has been shown to boost academic performance, reduce obesity and even improve coordination. Eating breakfast, especially one with whole grains, may also reduce the risk of heart disease and type 2 diabetes.

Depending on an individual's daily caloric intake, a good breakfast should contain about 350 to 450 calories. This may consist of a 4-ounce bowl of cereal with 8 ounces of skim or 1 percent milk, half a banana, and one slice of toast with 1 teaspoon of margarine or jelly for 350 calories. Add a slice of toast and another teaspoon of margarine or jelly for 450 calories.

Studies on children have shown that eating breakfast helps them prepare for a full day of academic challenges and learning. Children who missed breakfast did not do as well in school as their peers who ate breakfast. Children who ate breakfast also demonstrated better hand-eye coordination and verbal smoothness.

Many schools participate in breakfast programs. If your family doesn’t have time to prepare breakfast in the mornings, have your child eat at school. This program is offered in some public schools and provides a child the opportunity to have breakfast before heading to class. Some schools will check to see if you qualify for free or reduced prices.

Children are not the only people who benefit from breakfast. Adults also show better concentration abilities, problem-solving skills and even muscle coordination.

Breakfast also helps fight fat. A Harvard study showed that people who ate breakfast were 50 percent less likely to be obese. A survey by the University of Michigan revealed that people who ate breakfast were more likely to have a healthy weight.

Further studies showed children who included breakfast in their daily regimen had "superior nutritional profiles" compared to children who did not. This means they followed a healthier diet than those who did not eat breakfast. Good nutrition is vital to help fight colds, infections and disease.

Unfortunately, breakfast is sometimes seen as “optional” for exceptionally busy people. Without breakfast, they risk falling into the dreaded “afternoon slump,” and turn to vending machines to perk themselves up with junk food. Here are a few quick ideas for the family on the run:

Whole-wheat pita with fruit and granola
Small container of yogurt with fruit
Smoothie that can be taken into the car
Slice of plain pizza
Fruit and shredded cheese rolled into a tortilla
Berries and dry cereal in a baggie to take in the car
Frozen waffles toasted and topped with yogurt or peanut butter
Hard-boiled eggs (prepared the night before)

You may find it easier to eat a smaller breakfast followed by a light snack an hour later for those really crazy days.

One idea to help fit breakfast into your schedule is to plan the night before. If you know you are going to eat something on the run, prepare your lunch the night before. For non-refrigerated items, place them in your car with a frozen bottle of water. When you get in your car the next morning, you have your meal waiting. For items that need refrigeration, arrange close together and preset the kitchen table with plates, bowls and silverware. Preparation the night before helps to save time in the morning.

More: Get helpful advice from the message boards -- try Ask the Nutritionist, Fitness and Health, The Latest Diets and Workouts and many more.