Want your child to be off to a good start when school starts? Then fuel their body and brain with nourishing food each and every morning. Kids and adults perform better at school and work when they eat breakfast. Researchers have shown that food containing protein and fiber keep us energized throughout the morning.

Do you ever run late in the morning? Did you hit the snooze button one too many times? Did you spend too much time looking for a lost item? Were you tempted to dash off to work or school and skip the most important meal of the day- breakfast?.

As the clock hands move closer to twelve you may start feeling tired. You may not be able to focus on what you are doing.

Add variety to your breakfast by choosing foods from three or four different food groups, such as a grain, meat, fruit and milk.

Fix yourself some protein. Research shows that people who eat a protein-containing breakfast perform better on tests involving thinking and concentration. For example, eat any of the following will add protein to your meal: milk, container of yogurt, piece of cheese, peanut butter on your toast or a hard-cooked egg.

Choose cereal wisely. Look all around, up and down when selecting your cereal.

Look for fiber-rich, whole-grain cereals and whole-grain breads and buy it more often. To select whole-grain foods, check the first couple of items on the ingredient list. For example, look for oatmeal, whole wheat or whole grain. Look for a health claim on the package.

Here are some sample menus for you:

Graham crackers with peanut butter and a fruit and yogurt smoothie

Oatmeal with raisins and low-fat milk

Whole-grain cereal with sliced bananas and low-fat or nonfat milk

Peanut butter on whole-wheat toast, apple slices and low-fat or nonfat milk

Scrambled eggs with salsa wrapped in a tortilla, peach slices and low-fat or nonfat milk

No time at all? Grab a glass of chocolate (or plain) milk and a banana and go!