GRAINS CAN BE QUICK

Breakfast, as you may have heard, is the most important meal of the day. That’s especially true for kids returning to school, who need fuel for energy and learning.

But serving a healthy breakfast can feel like one more challenge for parents trying to get themselves and their kids out the door on time.

Never fear. With a bit of planning, breakfast can be a great opportunity to get dairy, fiber, fruits and even vegetables into a child’s diet.

And it doesn’t have to be complicated.

“It’s not like there’s one perfect breakfast,” says Jessica Jaeger, a registered dietitian at Adelphi University in Garden City, New York.

Just try to include a mix of proteins, complex carbs from whole grains and healthy fats. “This helps stabilize blood sugar and appetite,” Jaeger says.

Diane Dembicki, an associate professor of nutrition who works with Jaeger at Adelphi, suggests involving kids in decision-making, and even in prep work the night before.

Avoid the packaged frozen breakfast sandwiches and “breakfast bars” that have names that suggest nutrition but are often high in sugar and fat, Dembicki says.

A few strategies for planning good breakfasts on school mornings: your child can eat it on the way to school.

Try topping whole-grain toast or a whole-grain waffle with natural nut butter, sliced bananas or other fresh fruit on top, and perhaps a drizzle of honey.

Use natural peanut butter or another natural spread, rather than a brand that’s high in sugar. “I found that starting my kids early with natural peanut butter meant they really didn’t ask for the sweeter stuff,” says Sarah Shemkus, of Gloucester, Massachusetts.

This breakfast hits the macro-nutrient goals of protein, whole grain and healthy fats, and the fruit adds vitamins. A hardboiled egg made the night before can provide extra protein.

Dembicki also recommends avocado, which has healthy monounsaturated fat and is high in vitamins. Consider a quick avocado toast on whole-grain bread, served with a hard-boiled egg and piece of fruit.

Another whole-grain option: overnight oats made in a Mason jar, or oatmeal set up the night before in a slow-cooker. Let kids choose their ingredients, including fruits and nuts. By flavoring the oatmeal yourself rather than buying pre-flavored, the sugar is kept low.

Shemkus sometimes cooks quick oats in a bowl in her microwave with grated carrot and raisins, then tops it with maple syrup, cinnamon and milk: “We call it ‘carrot cake oat bowl,’ and the 3-year-old loves it.”

MELISSA RAYWORTH VIA AP This shows avocado toast, banana and a glass of milk.

MELISSA RAYWORTH VIA AP This shows a bowl of oatmeal, with fresh banana and a glass of milk.