MADISON (WMSN) -- We're finding out the best foods to boost your children's brain power this school year.

With Halloween just around the corner, it may be hard to keep your kids on the right track.

A registered dietitian at Meriter Hospital showed us, it's not as hard as it looks.

Krista Kohls says she helps families reach this goal, by following three steps.

First, is to find carbohydrates, to get a good start to the day.

"Carbohydrates are the number one source of energy, you can kinda call oatmeal a grain for your brain," said Kohls.

Oatmeal is also high in fiber.

"So if you send your kids off to school vs. a pop tart it's going to be a benefit because they're not going to get hungry in 2 hours," says Kohls.

Next, find foods rich in antioxidants.

"A study found out of more than 40 different fruits and vegetables, blueberries have the most antioxidant ability, Its going to help the kids with energy. But in the long run, it's going to prolong the cells can cell life and keep the body healthier," said Kohls.

If your child is not a fruit or veggie fan, make it into a smoothie.

Dietitian Krista Kohls showed us you can make a blueberry smoothie by adding honey and milk.

"Its nice, that you can send them off with it or have a nice snack," said Kohls.

Finally, find foods high in omega-3 fatty acids.

"Omega-3 fatty acids are for example in salmon. You could take canned salmon and do what you do with tuna, and make salads," said Kohls.

Another way to give your little one omega-3's is by giving them mixed nuts as a snack.

"Basically these good fats are going to help keep your kids going throughout the day and help brain development," said Kohls.

She also added if you simply don't have the time to plan your kids meal each day.

Simply skipping sugary soda and drinking a bottle of water makes a huge difference to their growing bodies.

She says staying well hydrated prevents fatigue and can keep your child's concentration strong.Foods to boost your child's brain power