If your child eats only carbs like toast or sugary cereal before heading off to school, he may be bound for an energy crash by midmorning, say nutrition experts. To make sure that his blood sugar levels stay steady—particulary important for older kids, who need to stay more focused in school—be sure to include at least a palm-size serving of lean protein in his breakfast. "Always serve your child carbo-hydrates with a protein chaser," says Barry Sears, PhD, author of the Zone diet books, who recommends one part protein and two parts carbs. Two protein-packed breakfast foods: scrambled eggs (one yolk for every two or three egg whites to cut down cholesterol and fat) and a fruit smoothie with protein powder. For lunches and snacks, pack carb-protein combos like peanut butter with celery or low-fat cheese with apple slices, and if your child eats the cafeteria lunch, encourage him to mix up his options with as much color as possible instead of choosing mac 'n' cheese or pizza every day. And aim for overall nutritional balance, adds Laura Jana, MD, coauthor of the American Academy of Pediatrics' new book, Food Fights. Keep hard-boiled eggs on hand in the fridge, and think outside the cereal box. Wrap up leftover chicken or turkey from dinner in a whole-grain tortilla and you have a great breakfast burrito.