The media blasts us with "brain food" articles and TV segments every back-to-school season. Does that mean our kids can be less smart in the summer? Do they require less fuel for their brains and working muscles between Memorial Day and Labor Day? Of course not! In fact, for me, I want my boys to be extra alert when they're hitting fast-balls and shooting arrows at camp!

Most kids are involved in high-energy activities all summer long, whether it’s camp (sports, acting, dance, art, music), frolicking at the beach, lake and pool, or traveling for family getaways. All of these adventures demand focus and energy. A healthy breakfast is the best way to prepare for a long day of fun.

Protein feeds muscles and slows digestion, providing long-lasting energy. Examples: eggs, nuts, cheese, yogurt, nut butters (peanut, almond), meat, fish, chicken and turkey.

Carbohydrates instantly feed the brain and working muscles and fiber slows digestion, providing a steady release of energy over time. Examples: whole grain cereal, bread, tortillas, pita, crackers, oats and pasta.

Fat boosts memory and brain function. Examples: unsaturated oils, nuts and nut butters, seafood, avocados.

Clearly, combining foods provides a greater benefit and is the best way to start your day. And these foods aren't just for little campers and swimmers, adults need long-lasting energy to keep up! The benefits go beyond breakfast too. By choosing foods that last for hours, you’re less likely to grab unhealthy snacks at the beach, pool and roadside stops.

Robin Miller is a nutritionist, host of Quick Fix Meals, author of "Robin Takes 5" and “Robin Rescues Dinner” and the busy mom of two active little boys. Her boys and great food are her passion. Check her out at www.robinrescuesdinner.com.