Aug. 26--Even during summer, Julie Barlow makes a point to sit down with her three boys every morning and eat breakfast.

It's nothing fancy. "We do hot and cold cereal,"Barlow said. If it's cold outside, they might heat hot chocolate and toast. She never has to fight the boys -- Packer, 7, Hunter, 4, and Chase, 2 -- to eat before they run off to play.

"We've never had a problem with that because it's just how we do breakfast every morning,"Barlow said.

By showing up to school with a full belly, her kids will have an advantage. Eating breakfast before heading to class is essential for children, said Twin Falls nutritionist Marion Wallace. And a nutritious breakfast doesn't have to take long to prepare.

"When kids are hungry, they lose their focus,"said Cammie Jayo, University of Idaho's Twin Falls Extension nutrition program coordinator.

While any food is better than none, Wallace encourages parents to stay away from processed, sugary breakfast foods. Simply put:No sweet cereals, no toaster pastries, no jelly on white bread.

"They're bad news,"Wallace said. "They're full of sugar, and sugar is one of the most addictive things in the whole world." Sugar provides a rush of energy but overloads the pancreas, which leads to a mid-morning crash that can have your teen dozing off in algebra class.

Cereals are another no-no, according to Wallace. Even the more healthy ones aren't as nutritious as oatmeal or whole-wheat bread.

"There is not one cereal that I can recommend,"Wallace said.

So what are some good food choices that strike the balance between tasty, fast and healthy?

Wallace recommends eggs. One egg will provide the protein and nutrients a typical child needs to start the day. (If your student is an athlete, try two eggs.) Scramble the egg with light olive oil (not the extra virgin stuff, which has a heavier flavor), then wrap it up in a whole-wheat tortilla with salsa for a breakfast burrito.

Jayo said her daughter often goes for nontraditional breakfast foods, like leftovers from last night's dinner, while her son goes for eggs and toast. As long as her kids are eating breakfast, "that's great," Jayo said.

Granola with dried fruit is another option. The fruit will satisfy your child's sweet tooth, while the granola provides complex carbohydrates that will give them energy throughout the day. Try mixing in dried blueberries, apricots or strawberries, Wallace said.

Don't shy away from fat, either -- just dole it out in moderation. Real, whole-fat butter and sour cream are healthier for kids than non-fat versions of the same that are filled with "man-made, artificial stuff,"Wallace said.

"Non-fat sour cream is a crock of you-know-what,"she said.

Most importantly, don't hand your kids over to their teachers with an empty stomach, even if they claim they're not hungry.

"Kids are growing and they've got to have all their nutrients," Wallace said.

Melissa Davlin may be reached at 208-735-3234 or melissa.davlin@lee.net.

Quick 'n' easy

Don't have time for a sit-down meal before the bus comes?Here are some tips for nutritious, simple, fast breakfasts that kids will love.

--Think outside the cereal box for breakfast choices. Grab a hard-boiled egg, lunch meat in a tortilla or string cheese. And leftover pizza isn't just the breakfast of champions for college students. A slice can provide protein and carbs essential for a healthy start to the day, and it's easy to snag before running out the door. What kid would say no to pizza for breakfast?

-- Aim for a breakfast that includes three of the five main food groups. Try peanut butter on whole grain toast with a small glass of milk, or yogurt with berries and a bagel.

-- Keep grab-and-go items in the fridge and pantry. Try yogurt, bags of granola, apples or fruit cups.

-- Plan ahead. Making waffles for Sunday morning brunch?Cook up a few extra and store them in the freezer. They reheat well in the toaster or oven and are cheaper than the prepackaged ones in the freezer case. Or make a large batch of granola over the weekend and dole it out in sandwich bags throughout the week.

Sources:Intermountain Healthcare, Cammie Jayo and Marion Wallace.

RFB 2:

Aunt Marge's Granola

7 cups rolled oats

1 cup walnuts

1 cup pecans

1 cup Brazil nuts

1 cup cashews

1 cup sesame seeds

1 cup sunflower seeds

1 cup pumpkin seeds

1 cup raisins or dried cranberries

1 cup dried fruit of choice

1/2 cup honey or maple syrup

3/4 cup water

1/2 cup vegetable oil

Mix all ingredients well and spread thinly on a couple of cookie sheets at a time. Bake at 250 degrees for 30 minutes to an hour, or until dry and crunchy. Store in a self-closing plastic bag or airtight container.

Recipe courtesy of Marion Wallace.

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