It would be great if the whole family could gather around the table in the morning for a breakfast of homemade whole-wheat pancakes and fresh berries, but that's just not the reality in many households today. Mornings can be a mad dash, and it's likely that one or more family members is grabbing something to eat on the way out the door — or worse, not eating anything at all.

Since eating on the go has become the norm, it's not surprising that countless types of nutrition, protein, diet, energy, and cereal bars have flooded the market. What they offer is convenience, a quick little "meal" or snack neatly wrapped and ready to go. But how do they really stack up when it comes to good nutrition?

Evaluating the Choices

There are pros and cons to these bars. Though they'll never beat a well-balanced meal or snack, are they better than a stop at the local fast food chain, donut shop, or vending machine? For the most part, yes. A bar may also come in handy when your child needs a quick energy boost after school or during sports practice. And the truth is, if the other option is skipping a meal entirely, then one of these nutrition bars is better than nothing.

But their nutritional value varies. Some are fairly rich in the nutrients your child needs, while others are closer to the nutritional content of candy bars, providing a quick sugar boost without a lot of vitamins and minerals. And even if they are fortified with vitamins and minerals, pay attention to the amount of fat, added sugar, and calories in each serving. It's important to read the nutrition labels carefully before buying.

Here's a look at some of the different bars out there:

Granola bars. Granola sounds healthy enough, and when you make it at home, it is: Rolled oats, honey, raisins, and nuts make for a filling, nutrient-dense breakfast or snack. Some store-bought granola bars are still made with relatively healthy ingredients, but beware of those that are dipped in fudge, or laden with ingredients that can make them as high in sugar and fat as some candy bars.

Cereal bars. At first glance, these bars appear to have it all: "cereal" outside, "real fruit" inside, and possibly even "real" milk or yogurt swirled in or on top. Some of these bars are healthy choices, while others are not. Read the labels carefully, and look for cereal bars made from whole grain and low in fat. Watch out for added sugar and high calorie counts. In some of these bars, the fruit is more likely to be high-fructose corn syrup or juice concentrates than real apples or strawberries. And the yogurt, usually made from powder, does not contain the healthy live, active cultures your child would get from eating a cup of yogurt. A meal that includes a bowl of whole-grain cereal, a glass of low-fat milk, and a piece of fruit is lower in sugar and packs a much greater nutritional punch than any all-in-one bar.

Diet bars. Often advertised as meal-replacement bars, diet bars are geared to be eaten in place of breakfast and lunch in order to aid weight loss. Although the ingredients vary widely, most contain a combination of carbohydrates, protein, vitamins, and minerals. Some are low in calories and saturated fat, while others are not. But more than that, consider the message diet bars send to children: that "replacing meals" is good and that it's OK to take shortcuts in order to lose weight. A healthier message is that nutrients can and should come from healthy meals, not something out of a wrapper, and that good eating habits are the key to maintaining a healthy weight. If your child is overweight, talk to your doctor about creating a weight-loss plan that includes a balanced diet and regular doses of exercise.

Protein bars. These bars are often much larger than other nutrition and diet bars and may contain much more protein — anywhere from 10 to 30 grams per bar. Those with a very high protein content are often marketed to athletes as a way to help build and repair muscle tissue. They come in low-carb and high-carb options. Keep in mind that the bars with higher carbohydrate levels and calories are designed for serious adult athletes who need the energy to sustain long bouts of intense physical activity. Generally speaking, many protein bars tend to contain less sugar and more nutrients than some of the other bars. But remember that most kids don't regularly need extra protein, and child athletes would do better to rely on protein-rich foods like lean meats, cheese, eggs, and nuts, which are considered higher quality protein sources. So read the labels carefully and watch for high levels of calories, fat, and carbohydrates.

Energy bars. Marketed to athletes — and anyone else who could use an energy lift — most energy bars contain a mix of carbs and proteins, and some may include caffeine. Some also contain additional supplements, like herbs and vitamins, that claim to improve athletic performance or endurance. The trouble is that there is no magic bullet for enhancing sports performance — aside from eating right and practicing. Plus, caffeine can cause side effects like jitteriness, upset stomach, headaches, and difficulty sleeping in children, and many herbal supplements have not been studied in children and are not recommended.

Label-Reading Tips

When thinking about buying these bars for your kids, get into the habit of reading the nutrition contents carefully, and consider the rest of your child's diet. Descriptions like "all natural," "pure," "low-carb," "low-fat," and "whole-grain" are often used on labels, but don't necessarily mean that the food is right for your child. Here's what to look for when reading the labels:

Calories. Consider your child's activity level when choosing a bar. A child who is active in sports — such as long-distance running, swimming, etc. — will use up calories more quickly for energy than a less-active child.

Fat. Fat is necessary to essential growth and development, but it's important to consider the total amount and type of fat being consumed. Unsaturated fats are the best fats (canola, vegetable, olive, or peanut oils). It's important to limit the amount of saturated fats (including palm and coconut oils) and trans fats in your child's diet. Trans fats are often listed as "hydrogenated" or "partially hydrogenated" oils on the ingredient list, but are also included under fats on the nutrition facts label.

Proteins. Protein helps your child's body maintain and repair tissues and build muscle. Proteins from animal sources and milk products (lean meats, eggs, and cheese) are considered more complete than proteins from vegetable sources (soy, nuts, and beans) and grains, but protein in the diet should come from a variety of sources. In the United States, few people get too little protein, and high-protein diets are not recommended for children.

Carbohydrates. Carbohydrates are the body's most important source of energy, but they've gotten a bad rap amid the wave of low-carb diets that have become popular. Complex carbohydrates (such as unrefined grains like oats, barley, and bran; whole-wheat flours; and whole-grain breads and cereals) are better than refined grains like white flour and white rice or added sugars (including high-fructose corn syrup). It can be hard to tell good carbs from bad carbs on an ingredient list, so look to the fiber content for a clue: The best carb sources are also high in fiber. Also, look for whole grains and pass on any bars that list simple sugars as the first or second ingredient.

Fiber. Fiber helps us feel full, keeps bowels regular, and plays a role in warding off heart disease and obesity. A good source of fiber is one that provides 2.5 grams or more per serving.

Vitamins and Minerals. Just as most cereals are fortified with vitamins and minerals, so are most nutrition bars and snack bars. Eating a balanced diet is the best way to ensure your child gets the vitamins and minerals needed. If you're concerned your child isn't getting enough, talk to your child's doctor.

"Everything in moderation" is the best rule of thumb when it comes to energy, nutrition, meal-replacement, and cereal bars and your child's diet. If your child is skipping meals and relying on bars to make up the difference, explain the importance of regular meals and eating a balanced diet. Make time for family meals and be a role model yourself when it comes to healthy eating habits.

Reviewed by: Mary L. Gavin, MD
Date reviewed: April 2008