4 Essential Nutrients to Start your Day


What did you eat for breakfast this morning? Scrambled eggs, leftover cake from last night, a smoothie or nothing at all? Some of these options are definitely better than others. But if we are looking to get our day off to a great start, it’s important that we fuel our bodies with the proper nutrients. Here’s a list of nutrients you don’t want to start your day without:

  • Fruits & Veggies: Fruits and vegetables contain many of the vitamins & minerals your body needs to function properly. Not to mention, fruits such as berries contain tons of antioxidants that are necessary to keep your immune system up and running. They also contain fiber which helps you feel fuller and promotes healthy digestive function. Personally, I think the best way to sneak fruits & veggies into my breakfast is by adding them to a smoothie or protein shake. You can add fruits to other breakfast foods like oatmeal or yogurt. Or, I also like eating omelets packed full of veggies with some fruit on the side.
  • Protein: Protein is an absolute must in the morning because it helps you feel full and energized for hours to come. Those benefits are essential if you need energy to get through the day or if you want to prevent overeating. My favorite way to get protein is by drinking a protein shake or eating eggs.
  • Whole Grains: You’ll want to eat whole grains in the morning to give you energy almost immediately. Whole grains consist of complex carbs which digest slower so you’ll have longer lasting energy and won’t crash shortly after (1). My whole grains breakfast-of- choice is a piece of whole grain toast or oats topped with berries.
  • Healthy Fats: When you hear that something contains fat, it’s easy to assume that you’ll get fat if you eat it. But that’s not necessarily the case. Healthy fats are important because they provide energy, cell health, and brain function (2). My go-to healthy fats are avocados, nuts, and fish.

It’s important to look for ways to combine the 4 essential nutrients into one breakfast. If you do this, you will be energized, full, healthier, and functioning the way your body was meant to. What’s one of your favorite nutrient-dense breakfast options?

 Brittney received her B.S. in Sociology at Brigham Young University. She enjoys being outdoors, traveling, and spending time with her friends and family. Brittney currently resides in Utah.

– Brittney Johanson, Viiva


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