The most important thing about breakfast is when kids start skipping breakfast. This remains the biggest nutritional mistake. Breakfast still is the most important meal of the day. Without it, children miss a lot of vitamins and minerals, have a hard time staying awake in school and become famished later in the day, leading to overeating in the evening or at night.
Numerous studies have shown that children who don't eat breakfast don't do as well in school. They don't function as well as other students, and their results are not as good as far as school performance is concerned. Children will need extra energy if they stay after school for sports training. If they skip breakfast, they'll probably be too tired to play well. It's breakfast energy that really kicks in late in the day.
Eating donuts high in fat and sugary cereals tend to make children less alert during the day. High-sugar foods actually make people sleepier, not more hyperactive.
Children should eat 1½ cups of fruit and 2½ cups of vegetables. It's important to offer fruits or vegetables at every meal, especially breakfast.
Children also need protein in the morning, which many get from the milk in their cereal. A peanut butter and jelly sandwich or yogurt is also fine in the morning. They'll provide a little bit of extra protein.