The new school year is here, and that means busy mornings trying to get the kids out the door to catch the bus. Whether your child is starting preschool, kindergarten or graduating from high school you are probably both nervous and excited for what the year will bring. If you’re looking for a way to help them be successful, start with breakfast, the most important meal of the day.

Studies have shown that eating breakfast leads to improved grades, increased concentration, and can help kids maintain a healthy weight. However, it is estimated that 12 to 34 percent of kids regularly skip breakfast. But breakfast is the perfect opportunity to refuel after 8 to 12 hours of fasting overnight.

When planning your family’s breakfast make sure to include a mix of carbohydrates, protein, and fiber by choosing foods from different food groups. Here are some nutritious and easy to make (and some are also easy to take) breakfast ideas.

-Whole grain cereal, milk, side of fruit

-Whole grain waffle with nut butter and fruit

-Hot cereal with nuts, fruit and cinnamon

-Breakfast smoothie (yogurt, fruit, greens)

-Veggie omelet with side of fruit or whole wheat toast

-Bran muffin, fruit and milk

-Whole wheat toast with peanut butter and banana

-Hardboiled egg with fruit and dry cereal

-Breakfast burrito with egg, avocado, tomato & shredded cheese

-Yogurt parfait with fruit and slivered almonds

If you find that your child is not ready for food first thing in the morning, encourage them to take their breakfast to go. They can eat it on the way to school. Also, check out the breakfast options that might be offered at school, and talk with your child about how to make healthy choices.

Children learn by example. So let your kids see you making time to enjoy breakfast — the most important meal of the day — every day!