By Becky McCully Varner

Well-nourished children are more ready and capable of learning than those without proper nutrition. A balanced breakfast helps children succeed with learning. It gives them necessary energy for learning.

Children who eat a healthful breakfast tend to have higher school attendance, less tardiness, fewer hunger-induced stomachaches or other symptoms in the morning and are more likely to meet daily nutritional needs than those who do not eat breakfast. They also have better ability to concentrate, solve problems more easily and have better muscle coordination.

Parents can help children get off to a good start every day by insisting they eat a breakfast. Healthful eating, along with regular physical activity, helps children get fit, which helps in managing weight.

The best way to teach children how to eat a healthful breakfast is by example. Organize the morning routine to allow time for breakfast. It is especially helpful when family members can sit down together for breakfast.

A balanced breakfast does not have to be a traditional breakfast. A nutritious, well-balanced breakfast should include some protein, carbohydrates and a little fat. Choose foods from all of the food groups when planning breakfast.

And whenever possible, give children some responsibility for making breakfast choices. Always offer two choices. For example, ask whether they would like orange juice or apple juice. Do not ask if they want juice, because they may say "no." If asked which type of juice they would prefer, they are much more likely to choose one or the other.

Start planning breakfast by choosing something from the grain group.
Examples include oatmeal or other hot cereal, cold whole-grain cereals, brown rice, whole-grain breads and tortillas. Add any kind of fruit or fruit juice, a good protein source such as something from the milk, yogurt and cheese group and/or the meat, poultry, fish, dry beans, eggs and nut group.
And finally, a small amount of fat or oil helps to delay gastric emptying time, which helps us be satisfied with a meal for a longer period of time and delays hunger. Many foods already contain fat, such as nuts, peanut butter, meats, eggs and cheese.

These are some examples of nutritious and balanced breakfasts:

. Melted mozzarella or cheddar cheese on whole-wheat toast with fresh orange sections.

. Whole-grain cold cereal with low-fat milk, sliced banana or berries and lightly buttered toast.

. Oatmeal with a handful of raisins and chopped nuts with a glass of low-fat milk.

. Toasted frozen waffle topped with peanut butter, a cup of low-fat vanilla yogurt and fresh berries.

. Whole-grain toast spread with peanut butter and topped with sliced bananas and a glass of low-fat milk.

. Cheese and apple slices between whole-grain graham crackers.

. Whole-wheat tortilla with low-fat cream cheese, a layer of canned refried beans and thinly sliced cheese with a glass of orange juice.

. Whole-wheat tortilla rolled around a scrambled egg with avocado slices and salsa, canned sliced peaches and a glass of low-fat milk.

. Cheese grits served with a lean ham slice, fresh grapes and a glass of low-fat milk.

. Hot cereal such as cream of wheat or cream of rice, lean crisp bacon, mixed fresh fruit and a glass of low-fat milk.

. Egg cooked sunny side up with hash browns (cooked with minimal amount of
oil) and sliced tomatoes and a glass of low-fat milk.

. Bacon, lettuce and tomato sandwich made with whole-grain bread, lean crisp bacon, fresh tomato slices, green leaf lettuce and a glass of low-fat milk.

. English muffin with Canadian bacon and Swiss cheese broiled until cheese is melted with a cup of fruit cocktail.

. Scrambled egg with chopped ham bits, lightly buttered toast, grapefruit half and a glass of low-fat milk.

. Cottage cheese and crushed pineapple with a few almonds and lightly buttered cinnamon toast.

. Whole-grain bagel spread with low-fat cream cheese and topped with ham or Canadian bacon served with sliced peaches and a glass of low-fat milk.

. Low-fat bran muffin, carton of low-fat yogurt and a handful of trail mix.

. Pancakes topped with blueberries, low-fat vanilla yogurt and chopped pecans.

. Grilled lean ham and pineapple slices, whole-grain toast or muffin and a glass of low-fat milk.

. Toasted English muffin topped with a poached egg, a carton of low-fat yogurt and cranberry juice.

Remember that nontraditional breakfasts can also be great breakfast choices.
Offer a slice of leftover pizza served with a fruit cup, roast beef sandwich and a glass of low-fat milk, leftover macaroni and cheese with fruit or even a serving of leftover soup with a whole-grain roll or a casserole for children who do not like traditional breakfast choices. It is more important for a breakfast to include a balance of nutrients than to be traditional.