With the wide selection of sugar-filled items in the stores today, children want nothing to do with eating healthy. Unfortunately, childhood obesity is common these days. In fact, a recent National Health and Nutrition Examination Survey found that 16.3 percent of children and adolescents 2- to19 years old were at or above the 95th percentile for Body Mass Index (BMI) - or in other words, obese.

Eating breakfast in the morning jump starts your brain and your metabolism for the day, preventing mid-morning fatigue and overeating at lunch and snack time. Researchers have confirmed overwhelmingly that kids get a boost in brainpower, behavior and calorie control when they have a nutritious breakfast to start the day. Children who skip breakfast are more likely to be overweight, which in the long term can lead to the development of chronic health issues.

Fiber and protein are the two nutrients that take the longest to digest and provide the combination of foods that keeps serum glucose levels consistent, leading to improved energy throughout the day as well as feelings of satiety without a lot of calories. It is important that your child's breakfast, as well as lunch, snack and dinner include fiber and protein for feelings of fullness and satiety, and for overall health. Below are some nutritious and delicious breakfast options for your kids to enjoy_

Tanya's Breakfast Options:

• Fiber One Caramel Delight cereal or any cereal with 5 grams of fiber with skim milk with a banana • 1 bowl of Quaker Oatmeal with peanut butter and an apple • Low-fat or fat-free yogurt with blueberries and 1/2 cup All Bran Bran buds • Scrambled eggs with turkey bacon and a whole wheat bagel • Frozen whole grain waffles such as Nutrigrain waffles with fresh berries • Thomas' Light Multigrain English Muffin with eggs and low-fat cheese • Egg white omelet with vegetables and whole wheat toast • Breakfast smoothie (low-fat yogurt, low-fat milk, fruit, and blend!) • Peanut butter and jelly on whole-wheat pita

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com. She is also the creator of The F-Factor DietaC/, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being. For more information log onto