Question: Why is breakfast the most important meal of the day, particularly for students?

There's no question that kids who skip breakfast are more sluggish, less attentive, and have less energy for morning activities, compared to their peers who eat a good breakfast. Many studies have shown that skipping the morning meal hinders academic performance and interferes with learning.

Typical breakfast foods like cereal, toast, and fruit raise blood glucose levels, which in turn, fuel the brain after a night of fasting. Glucose not only gives the brain an energy boost, it's also used to make acetylcholine, a neurotransmitter that improves memory.

While any breakfast is better than no breakfast at all in terms of boosting brain power, certain breakfasts are preferable to others. Low-glycemic index breakfast foods like oatmeal, bran cereals, whole grain breads, apples, oranges, grapefruit, berries, grapes, pears, milk, yogurt and soy beverages provide a slower and more sustained release of glucose, boosting memory and attention span.

Question: What about eggs for breakfast?

Eggs are an excellent source of protein. They keep kids feeling full and energized longer. But they are also a good source of choline, a nutrient related to the B vitamins that plays a vital role in supporting brain function, especially learning and memory. The body makes some choline on its own, but to maintain optimal health, you have to include some choline in your diet. Egg yolks and nuts are good sources of choline. The best part? If kids don't like eggs on their own, you can try French toast made with whole grain bread.

Question: Should kids also include supplements, like fish oil, in their diet? What does the research tell us?

Studies have shown that kids who were given fish oil supplements show dramatic improvements in reading, spelling and concentration. The problem: the average child consumes far too little DHA to help them in the classroom.

Omega-3 fatty acids, especially DHA found in oily fish like salmon, trout and sardines make up a large portion of the communicating membranes of the brain. DHA helps keep the lining of brain cells flexible so memory messages can pass easily between cells. All brain cell membranes continuously need to refresh themselves with a new supply of fatty acids.

Kids should eat oily fish like salmon, trout Arctic char, or sardines at least twice per week. You can also find DHA added to certain brands of milk, yogurt, cheese, eggs and soy beverages. If kids really don't like eating fish, consider giving them a fish oil supplement. You can buy them as capsules, chewables or a flavoured liquid.

Question: What about multivitamins?

It's a good idea for kids who are picky eaters as well as those who don't eat a balanced diet with plenty of fruits, vegetables and whole grains, to take a multivitamin. It is also a way for children and teenagers to meet their daily iron requirements. Iron is needed to help regulate our ability to pay attention, which is critical to learning. Studies suggest that children with mild to moderate iron deficiency, even those without anemia, have poor attentiveness, memory and academic performance in vocabulary, reading and knowledge.

A multivitamin also boosts your intake of B vitamins, nutrients that play a critical role in brain function, from manufacturing neurotransmitters to assisting energy release in brain cells. Interestingly, a one-year study conducted in 800 Australian and Indonesian children found that those who were given a daily drink containing iron, B vitamins, vitamin C, zinc and vitamin A had significantly improved scores on tests of verbal learning and memory.

Question: Are there any foods that drain the brain? What should kids stay away from?

Caffeine. One study found that 7th grade students who consume caffeine - mainly from colas and coffee - wake up later in the morning on school days and have a lower grade point average than kids who don't consume caffeine.

Sugar. A steady intake of sugary drinks, cookies, frozen desserts and candy can rob the brain of energy. These foods provide a quick spike in blood glucose, but then cause a rapid letdown shortly after. Low blood sugar levels can lead to hunger and low energy.