Breakfast, as you may have heard, is the most important meal of the day. That’s especially true for kids returning to school, who need fuel for energy and learning.

But serving a healthy breakfast can feel like one more challenge for parents trying to get themselves and their kids out the door on time.

Never fear. With a bit of planning, breakfast can be a great opportunity to get dairy, fiber, fruits and even vegetables into a child’s diet. And it doesn’t have to be complicated.

“It’s not like there’s one perfect breakfast,” says Jessica Jaeger, a registered dietitian at Adelphi University in Garden City, New York.

Just try to include a mix of proteins, complex carbs from whole grains and healthy fats. “This helps stabilize blood sugar and appetite,” Jaeger says.

Diane Dembicki, an associate professor of nutrition who works with Jaeger at Adelphi, suggests involving kids in decision-making, and even in prep work the night before.