You might skip breakfast in your mad dash to get out the door in the mornings, but your child definitely shouldn’t.

You’ve heard it before and now the University of Pennsylvania School of Nursing has gone as far as to prove that breakfast is definitely the most important meal of the day. The researchers discovered that children who eat breakfast on an almost daily basis have significantly higher verbal and performance IQ test scores than children who forego food in the morning.

The study looked at about twelve-hundred 6-year-olds in China, where breakfast is highly valued. Children who did not eat breakfast on a regular basis had IQs that were about 4.6 points lower than children who almost always ate breakfast.

So why is breakfast so important? The researchers found that the morning meal actually serves kids in two ways: nutritionally and socially.

After a whole night of fasting, breakfast supplies “fuel” to the brain and the social interaction at breakfast time with family members may promote brain development, too.

At the ripe young age of 6, a child’s cognitive ability is rapidly developing.

Breakfast is important but it’s equally important to fuel your kids with quality breakfast foods. So ditch that sugary cereal and go for oatmeal instead. Fruits are another easy, nutritious and delicious breakfast option.

Whole grains are low in sugar and higher in protein and fiber. Fruits are high in fiber and vitamins, too. Try incorporating both grains and fruits into one meal for a balanced breakfast.

Getting your kids to sit down for breakfast can be a challenge, but it’s an important task to master. Not only does breakfast make them feel better throughout the day but it can also make them smarter.

So feed your kids and yourself breakfast every day. It’s a no-brainer.