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.