It's that time of year again when parents breathe a collective sigh and most children, a collective moan. Average back-to-school mornings in many households are busy, therefore breakfast usually falls short.

Research shows that kids who eat breakfast are more likely to have higher test scores in school, concentrate better with problem-solving skills used in reading, writing and math and have healthier body weights. Get the school year off to a great start by making breakfast a part of it and give kids (and grown-ups) the get-up-and-go they need to start the day.

Smart breakfast choices should include two or three food groups. Protein and fiber are excellent choices for breakfast as they are digested slowly and will help your kids feel full longer and stay satisfied. In fact, one study has shown that teens who ate a protein-rich breakfast were less hungry and ate fewer calories at lunch.

Good protein breakfast choices: peanut butter or other nut butters, walnuts, almonds, sunflower seeds, eggs, hard-boiled eggs, string cheese, low-fat yogurt, low-fat milk (including chocolate or strawberry milk), drinkable yogurt, lean ham and sliced deli meat.

Good fiber breakfast choices: whole grain cereal with at least three to five grams of fiber, whole grain granola bars, whole grain bread or English muffins, banana, orange, apple and strawberries.

Ready-To-Go in One Minute

Don't have enough time in the morning to eat breakfast? Here are three quick grab-and-go breakfast ideas that take less than one minute to prepare.

Sweet Banana-Almond Breakfast

• 2 tablespoons almond butter • 1 sandwich thins, halved, toasted • 1 banana, sliced • 1 teaspoon honey

Spread almond butter over each half of toasted sandwich thin. Top with sliced banana and drizzle with honey.

Strawberries and Cream Breakfast

• 2 tablespoons light plain cream cheese • 1 bagel thin, halved, toasted • 2 tablespoons strawberry preserves • 2 large strawberries, sliced

Spread cream cheese evenly over each toasted bagel thin half. Spread strawberry preserves over cream cheese layer. Top with sliced strawberry.

Protein-Packed Parfait

• 1 teaspoon chia seed • Honey vanilla Greek yogurt • 1/4 cup fresh blueberries • 2 tablespoons low-fat granola

Stir chia seeds into yogurt. Top yogurt with blueberries and granola.

Tracey Shaffer, RD, LD, is a Hy-Vee dietitian at the Blue Springs location The information provided should not be construed as professional medical advice. Email her at