September is National Breakfast Month, and when kids head back to school and parents are left to juggle busy schedules, it is sometimes easier for both adults and kids to reach for less nutritious convenience food items (think donuts and pop tarts) or to skip breakfast altogether. It is estimated that 10-30 percent of school aged children skip breakfast.

We have long heard that breakfast is the most important meal of the day, but why? Studies have shown that children perform better in school if they begin the day with breakfast. The brain requires glucose (fuel from carbohydrate) to function and transmit information between neurons. The brain's primary (and preferred) source of fuel is glucose, which can be obtained from the diet, liver stores, or made from amino acid precursors in the absence of adequate carbohydrate.

After a night of sleep, when we are coming out of a fasting state and glucose stores are significantly depleted, our brains need fuel for the day. Research supports that children who start the day with a healthy breakfast tend to demonstrate increased memory retention. In addition, breakfast eaters tend to maintain a healthier body weight as they are less inclined to overeat later in the day.

An ideal breakfast should include a blend of carbohydrate, fat, and protein with adequate fiber. When you're on the run in the morning, keep a supply of quick, nutritious breakfast items on hand. Try prepping a yogurt, fruit, and granola parfait in a to-go cup the night before and grabbing on the way out the door.

For a convenient alternative to stove-top eggs, whip together two eggs with a splash of milk and cook in the microwave on high for one to two minutes, mixing with spinach and cherry tomatoes for a dose of veggies. Try apple slices with peanut butter, avocado on a slice of whole grain toast, a hardboiled egg, or unsweetened instant oatmeal with slivered almonds, blueberries, and a sprinkle of brown sugar and cinnamon.

When choosing breakfast cereals, opt for an iron-fortified brand low in sugar and high in fiber and protein. Add some walnuts and banana slices for an extra dose of fiber and healthy fats. Smoothies can also be a quick option. Try blending together milk, banana slices, peanut butter, and chia or flaxseeds for a filling, high protein drink.

With a little planning, you can start your day right by fueling your mind and your body with a nutritious breakfast.

Natalie Colla, RDN, LD, is a Registered Dietitian with Panhandle Health District and a graduate of the University of Idaho Coordinated Program in Dietetics.