Make breakfast part of the morning routine

Mornings can be hectic while everyone rushes out the door for school. Brush teeth, get dressed, gather up book bags, lunches, pencils and paper. But wait, what about breakfast?

Fitting breakfast into the morning routine can be a challenge. About 10 percent of all school-age kids skip breakfast, and by the time kids enter adolescence, as many as 30 percent of them have completely given up the first meal of the day, according to the American Academy of Pediatrics.

These early-morning calories offer many benefits. They fuel the body and the brain, and help children to better focus in school.

Besides a lack of time, another reason kids, particularly girls, may be skipping breakfast is to try to avoid weight gain. But studies show children who eat breakfast on a regular basis are less likely to be overweight than those who bypass the morning meal (and then tend to overeat later in the day).

With another school year getting underway, we asked experts for advice about getting the year off to a good -- and healthy -- start. Here's what they had to say.

Plan ahead

Who has time to cook eggs and wash and cut up fruit in the morning?

Start slow

Many children don't have much of an appetite in the morning, especially if they have not been eating breakfast on a regular basis. Start with a glass of low-fat milk or a homemade smoothie of low-fat milk and frozen fruit. Yogurt is another good choice, as is a banana on the way out the door. After a few weeks of eating a little something, a bigger appetite will come.

Don't be fooled by eye-catching boxes

The American Academy of Pediatrics suggests looking for cereals with a fiber content of at least 2 (if not 5) grams per serving.

Focus on finding cereals that contain no more than 10 to 12 grams of sugar per serving. Think your kids won't go for it? Think again. A 2011 study of children's breakfast-eating behaviors found, among other things, that children were just as happy with those low-sugar cereals as they were with the high-sugar ones. Consider sweetening cereal naturally by simply adding pieces of fruit, such as bananas, strawberries or peaches.

Breakfast, like all other meals, should consist of whole grains, lean protein and fruits and/or veggies. Sure, for the breakfast traditionalist, go with whole-grain cereal with skim milk, oatmeal with nuts and dried fruit, Greek yogurt with granola and fruit, or eggs with whole-wheat toast. But consider giving the morning meal a twist such as a frozen waffle with peanut butter and sliced banana. Serve whole-grain waffles and top them with vanilla yogurt and mixed berries (the yogurt and berries will add protein and sweetness, allowing you to skip the syrup).

Keep hard-boiled eggs and fresh fruit on hand, as well as skim milk and bran muffins for the on-the-go options.

You don't have to stick to typical morning fare. A leftover slice of veggie pizza, turkey sandwich, or rice and vegetables can also make for a well-balanced breakfast, particularly for fussy eaters who don't like the typical breakfast foods.

Not all granola bars are made the same

When deciding among the various granola bars on the market as a quick snack, be an informed consumer. Look for bars that are high in protein and fiber, as well as those that are more natural in form (i.e., those that have ingredients you could theoretically buy separately at the supermarket and prepare at home). If sugar is listed as one of the top items in your snack, reconsider your selection.

Children emulate what they see, so make sure your children see you taking the time to prepare and eat breakfast.