You've been told time and again that breakfast is the most important meal of the day, but are you running out the door with nothing but a sugary cereal bar? Or, maybe you're making your body wait until lunch time to eat anything at all?

It's time to stop shirking breakfast!

All it takes is waking up 15 minutes earlier than usual to grab a bite to eat, and you could be on your way to more energy and better brain function before you know it. Here are a few things you could add to your grocery list so that you're better equipped for a nutritious start to your day.

Omega-3 rich food. Peanut butter, fish, edamame, flaxseed oil, walnuts, eggs, milk, and yogurt — these foods can help lower the risk of heart disease, arthritis and depression.

Expert tip: Stay away from peanut butter and yogurt with added sugar, which could lead to a crash later in the day.

Food with flavonols. Onions, leeks, broccoli, kale, berries, grapes, and apples. Flavonols are bioactive compounds that have been found to provide antioxidant and anti-inflammatory health benefits.

Expert tip: Fuji apples are a great source of flavonols.

Oatmeal or oat bran. Rich in fiber, protein and fat, oats also help lower your cholesterol levels.

Expert tip: Steel-cut oats are a bit lower in calories.