Summer is flying by and soon it will be time for kids to swap summer activities for homework. With a new school year quickly approaching, it’s the perfect time to start thinking of ways to integrate healthier foods into the school day—including breakfast and lunch— that the whole family will enjoy.

Breakfast is the most important meal of the day, but also the one that’s most often skipped. The hustle and bustle of chaotic mornings during the school year means trying to get kids dressed and ready for school, pack lunches, catch the bus and get yourself to work on time. These things all make breakfast an easy meal to miss.

Sending your kids off to school with a full belly is important because it provides them with the energy they need to concentrate in the classroom and prevents that mid-morning slump. Children who eat breakfast perform much better in their schoolwork and have more energy throughout the day for physical activities. Eating breakfast consistently even helps children maintain a healthy weight.

Breakfast doesn’t have to be another morning chore. It can be a quick and easy step to integrate into your morning routine. Skip the usual sugary cereal and give kids healthier choices with options that are probably already in your kitchen. Focus on providing kids a balanced breakfast that contains protein, nutrients, healthy fats and carbohydrates. A balanced breakfast keeps everyone fuller longer.

 Here are 5 quick and easy breakfast ideas to get the day off to a healthy and tasty start:

1. Banana sandwich: Swap a high fat, high calorie egg, bacon and cheese sandwich for a much healthier fruit counterpart.  Slice a banana in half, lengthwise. Spread peanut butter or almond butter on both halves of the banana for added protein. Squeeze out a half of a tablespoon of honey onto each banana slice. Sprinkle nuts of your choice, raisons or trail mix on top of the honey for a good source of fiber.

2. Breakfast Popsicles: Popsicles for breakfast, just think how easy that will be to sell to your kids. Mix low-fat yogurt of your choice (use Greek yogurt for an extra boost of protein to stay full longer) into a bowl with your favorite fruit. Poor mix into a Popsicle container and place in freezer overnight. In the morning you’ll have a nutritious breakfast kids will love and can even be enjoyed on the go.

3. Fruit and yogurt smoothie: Begin by placing yogurt in a blender and adding a generous helping of your favorite fruit (or multiple fruits for added flavor). Add in one cup of ice and blend. Add extra ice as preferred. It’s a quick morning favorite your kids will love.

4. Fruit and yogurt parfait: Pretty layers of yogurt, granola and fruit in a bowl or cup will make your kids think they’re eating dessert, not breakfast. A parfait gives kids the calcium and energy boost they need to start the school day. Like many of these recipes, it’s also easily portable for a child or busy Mom to grab in a hurry.

5. English muffin egg pizzas: Kid- friendly names often make new recipes more appealing to young, picky eaters. Skip the fast food version and make a healthy breakfast muffin in minutes. Hard boil eggs the night before to shave off prep time in the morning. Toast a whole grain English muffin, drizzle with olive oil and top each side with tomato and hard-boiled egg slices, followed by a sprinkle of mozzarella cheese. This fun breakfast gives kids the carbohydrates and protein they need to get through the day.

And remember Mom and Dad while making these tasty breakfasts dishes for the kids.  Not only do parents serve as role models for their kids when it comes to eating, we also benefit greatly by starting our day off with a healthy breakfast too. 

Cindy Bjorkquist is director of Health and Wellness Programs at Blue Cross Blue Shield of Michigan.  For more information and tips to improve your family’s health, visit AHealthierMichigan.org. 

-Reuters, TAAN, Al-Monitor