Kids' Eating: Are breakfast bars a good alternative for my busy teen on school mornings?
It is very important to eat something for breakfast to fuel the brain for learning and improve memory. Breakfasts with large amounts of carbohydrate (and sugar) will make a teen feel tired rather than energetic. Aim for around 30 grams of carbohydrate and seven grams of protein for breakfast meals.
Any food can be eaten for breakfast, including sandwiches or even cold pizza (pepperoni is higher in fat). Dry cereal (with less than five grams sugar per serving) in individual boxes can be snacked on without milk. Or you can make your own granola from a mixture of cereal, dried fruit and nuts. Homemade muffins are regular size and you can store them in the freezer for a quick breakfast alternative. Fruit smoothies are also popular with teens, and you can make your own from plain low-fat yogurt, milk and fresh or frozen fruit like berries or bananas. Twelve ounces is a reasonable serving size with one cup of milk and a half cup of fruit.
Remember to change the variety of breakfast offerings so that your teen doesn't get bored. The biggest challenge is to be prepared with lower-sugar, lower-fat alternatives that are easy to eat without silverware. Kids who eat breakfast are less likely to gain weight and are less likely to snack at night.