I put a lot of time and effort into planning my dinner menu each week, but it seems like when it comes to breakfast or lunch, I usually end up winging it.

After co-hosting the “Morning Routines and Breakfast in America” live talk at The Motherhood with several moms across the country last Thursday, I ended up with some great tips and tricks on making the most of the morning meal.

Since I like you, I’ll share them.

During the talk, led via live video feed by Sarah Woodside, MS, RD and Nutrition Business Partner at Kellogg, we learned that according to the Kellogg-sponsored Breakfast In America survey, nearly all toddlers and preschool children eat breakfast.

(I’m betting this is probably because they’re awake and alert early, don’t have to spend lots of time primping in front of the mirror, and are probably unconcerned about the day ahead of them.)

For those kiddos, a simple breakfast of grains and protein does the trick.

My buddy Rach from Life With Baby Donut goes a step further in her breakfast prep.

In my own kitchen in the early hours, variety is key. My 14-month-old has his favorites, but he’s pretty open to new things. We’ve done toast with egg, or cottage cheese, even hummus. Perhaps I’ll cut up a chunk of cheese and some fruit, then throw in some graham crackers. And of course, he’s always excited for pancakes.

The survey also shows that the percentage of kids getting their grub on in the morning drops significantly by the time they hit middle school (50%) and even worse by the time they’re in high school (36%).

For these kids, it’s all about preparedness and portability.

“Be prepared,” Lori at La Vida Lori said. “Have foods on hand for breakfast that are quick and easy to prepare, make sure the kitchen is clean the night before so you don’t have to deal with it when you’re trying to get breakfast together, and make lunches the night before.”

Of course, no matter how much work you’ve done in the kitchen before knocking off for the night, if it’s not a one-handed nosh, your older kids might not care to bring it along on the ride to school.

It’s also important that you are tuned into your family’s needs and habits in order to cross nutrition of your morning to-do list.

Hey, if fancy hotels serving hundreds of hungry guests can do it, it seems like it would work for your family as well!

Don’t forget about yourself – the survey indicated that only a third of adults eat breakfast.

And for those times when you’re bored with breakfast, don’t be afraid to change it up a little.

“Cereal and milk are convenient, ready-to-serve/ready-to-eat breakfast options that people of all ages enjoy,” Ms. Woodside said. “Other breakfast choices might include hard-boiled eggs with whole grain toast and a glass of milk; whole grain crackers with peanut butter and a yogurt; a wedge of cantaloupe with cottage cheese and slice of whole grain cinnamon raisin toast.”

Thanks again to the great co-hosts for sharing their tips, The Motherhood for hosting this talk to raise awareness about the importance of eating a health breakfast, and Sarah Woodside for sharing the results of the Kellogg’s survey.

If you have anything you’d like to add and you missed the talk, feel free to share. Also, if you’ve got some great breakfast recipes, leave your link!

I received compensation for participating in the Live Talk and for blogging about the experience. All opinions are my own. As if you doubted that.