It’s back to school season! You know what that means: Busy schedules and even busier mornings.

While it’s tempting to pack a pre-packaged breakfast, what you put in your body in the morning fuels you for the rest of the day. Whether it’s for a child or yourself, stay away from foods loaded with fat and sugar—your breakfast should be filled with hearty food that will keep you going throughout the day. Instead, try the American Heart Association’s Top Ten Tips for a Healthy Breakfast:

  • Oatmeal in an instant!—Instant oatmeal is great on a cold morning and contains fiber and vitamins.
  • Smoothie madness—Blend frozen fruit (bananas and berries are great), low-fat milk or fat-free milk, and 100$% fruit juice for a quick, tasty breakfast smoothie with lots of nutrients.
  • Go 100% whole grain—100% whole grain, cereals containing fiber served with low-fat or fat-free milk are a healthier alternative to sugary cereals. Whole wheat muffins with smashed banana are easy and tasty too.
  • Eggxactly!—Boil, scramble, or poach eggs and serve on whole wheat toast—they’re packed with nutrition
  • Toaster treats—Frozen whole grain waffles take almost no time to make. Top them with berries, low sugar apple sauce, or sliced bananas instead of syrup.
  • Go nutty!—Spreading peanut or almond butter on whole grain toast is a great way to get both protein and fiber.
  • Go fruity!—Fresh fruit cut up with a dollop of low or fat-free yogurt is a great way to start the day. Apples contain fiber and bananas contain potassium.
  • Try all-fruit spreads—Instead of butter or margarine on toast, try all-fruit spreads, fruit butters, or even sliced bananas or strawberries
  • Bagel classics—Try a while wheat or sunflower seed bagel with low-fat cream cheese or peanut butter
  • Breakfast on-the-go—Don’t have time to eat breakfast at home? Try whole grain mini bagels, muffins, nuts and dried fresh fruit that can be taken in the car (apple slices and bananas are also easy and not too messy!)