MINNEAPOLIS (WCCO) — For many families, mornings are hectic — breakfast to consume, teeth to brush, shoes to tie, all before the mad dash to school.

So how do you fit in a healthy breakfast? Registered dietitian Dana Nahai says the key is planning and preparation, because you need to include something from three different food groups: whole grains, proteins and fresh or frozen fruits.

Many parents turn to cereal in the morning, but Nahai says don’t eat it every day.

“Even the organic breakfast cereals have a lot of hidden sugar and sodium in them,” she said.

But making a change doesn’t mean you have to cook when you wake up. Prepare some foods the night before, like oatmeal. Nahai recommends making it with milk and brown sugar and then putting it in the refrigerator overnight. In the morning just reheat it and add some fruit, such as blueberries.

You can also make whole wheat waffles, adding yogurt, fruit and nuts. Another option is to make an apple sandwich. You can spread peanut butter on apple slices, and put it all inside a whole grain pita. Sandwiches are a versatile breakfast option.

“We have taken some deli ham, some mild-flavored mozzarella, placed it in the tortilla and folded it like a crepe,” Nahai said.

While these breakfasts take some preparation, if you do your homework, you can help your child get the best start to his or her day.