"Here is a fueling checklist for the morning:" By Sue A. James, MS, RD, LDN

The football season is over but school and playing with friends make it important to fuel smartly in the morning. Eating breakfast will give the body fuel for the school day. Here is a fueling checklist for the morning:

Milk and Dairy- drink milk or eat yogurt every morning. Another dairy option is to eat a slice of cheese on toast or a bagel. The calcium and vitamin D build strong bones.

Fruit � grab a banana, orange, grapes, or grapefruit before school. They are loaded with vitamin C that protects the body from getting sick.

Whole Grains � eat whole grain breads or whole grain cereal in the morning for fiber and B vitamins. The grain group gives energy and brain fuel for schoolwork.

Protein � include a small amount of protein at breakfast. It provides iron and vitamin B 12. These nutrients make muscles strong. Choose from a variety of proteins at breakfast like eggs, egg whites, ham, peanut butter or Canadian bacon.

Water � drink a glass of water before heading to school. Water is the best way to hydrate the body before, during, and after school. Do not forget to drink water throughout the school day.

It is not necessary to take a lot of time to make breakfast since it is important to get to school on time. The breakfast meal can be quick and easy. Cold cereal, smoothies, peanut butter on toast, or a scrambled egg burrito are examples of grab n' go breakfasts. Food and fluids will start the day right!