Breakfast is the most important meal of the day, we know. Teachers are always saying that they can see children going hyperactive or dipping in energy mid-morning because they either haven't had breakfast, or ate the wrong breakfast. The problem is that with everyone rushing, it's hard to get a spoonful of cereal into your child before everyone's out the door.

What should your child be eating? Refined cereal out of a box is convenient and full of vitamins, but it may not be the best breakfast. Obesity and Diabetes II, an illness usually associated with adults, are starting to hit children. Rollercoaster blood sugars may be the cause, and this syndrome is created by fast-burn carbohydrates such as white bread and refined cereals.

Heart disease is also being linked to fast-burn carbohydrates. Porridge is a slow-burn carbohydrate and thus the ideal breakfast food. Get your children to eat it instead of boxed cereals and you'll save money too.

A little protein is essential, as well. A grilled rasher sandwich, a yoghurt, a poached or boiled egg, cheese on toast, home-made muffins with wholegrains - all of these are good. Fruit is essential, since that's slow-burn and provides vitamins and minerals. At this point you're thinking that you're supposed to put a banquet on the table during the most rushed portion of the day. Well, you could do worse. Plan it the night before and get the children up in plenty of time to eat it.

On the other hand, schools are always preaching about nutrition ­- so shouldn't they offer a breakfast, a mid-morning snack and a nutritious lunch? It may cost more, but I think lots of busy parents would pay the extra money, especially since a good breakfast has been shown to improve school performance.