What should kids eat for optimal energy all day? Earth’s Best nutritionist Kate Geagan MS, RD, suggests the right mix of nutrients to stay strong and energized.

Breakfast
Since this meal “breaks the fast” from the night before, children need carbohydrates to power their morning. Think whole grains—oatmeal, a whole-grain waffle or a slice of 100 percent whole-grain toast—for a great a.m. starter. Research also suggests that protein offered in the morning helps kids stay fueled and focused longer. So add in an egg or two tablespoons of all-natural nut butter for real staying power.

Lunch
While kids love filling up on “comfort carbs” like mac ’n’ cheese, eating refined grains or starches at lunchtime will leave them hungrier sooner. They may even get sleepy (like adults do!). Offer complex carbs like whole-grain tortillas or bread along with proteins like low-fat turkey and cheese. add veggie sticks on the side. Whole-grain crackers also make energizing snacks.

Dinner
The USDA My Plate guidelines offer the right idea for balanced meals. Fill one fourth of your child’s plate with grains, one fourth with a lean protein and half with veggies or fruit. Try grilled chicken with brown rice and a side of carrots and green beans. This balance of protein and good carbs provides antioxidants, vitamins and minerals that’ll help kids wake up raring to go the next morning.