Fast nutrition-packed breakfasts for school

PHILADELPHIA (WPVI) -- School is starting soon.

For many parents, getting kids out of bed in time to eat breakfast can be a challenge.

But kids need that morning meal as brain food for the day.

Research shows it can help with their memory and overall academic performance.

It can improve their mood - which also makes them more receptive to learning.

A combination of proteins and carbohydrates is the best bet.

Simple foods that are also quick include toast with peanut butter, a piece of cheese and some fruit, or a bowl of cereal and milk.

Athletes may go for a protein shake - but some experts say that's not a good choice for kids in the morning.

"Your body builds your proteins while you're sleeping and that can make you a little more fatigued during the day," says Dr. Richard So, of Cleveland Clinic Children's Hospital.

Dr. So says kids need to get onto a school-year meal schedule about a week or so before school starts.

So if they're not on it yet, now is the time to start.

The Academy of Dietetics and Nutrition has more tips for busy parents at EatRight.org.