Food and Recipes

Pack Your Morning with Nutrients

Work and school means busy mornings. Prompting your kids (and let’s be honest – yourself) to get out of bed on time, brushing your teeth, packing your bags, making sure you aren’t forgetting one of the 100 items on your to-do list. That does not leave much time for breakfast. However, breakfast is important to fuel you for the day ahead. A well balanced breakfast that includes protein, fiber, complex carbohydrates and healthy fats can help keep you full, give you energy, and regulate your digestive system, giving your body the ability to function all morning long. To pack your morning with nutrients, try these tips:



Protein keeps the body feeling full and satiated helping avoid mid-morning hunger. Great protein sources to include in your morning meal are eggs, greek yogurt, almonds, or milk.


Healthy Fats

Along with protein, healthy fats also increase satiety and allow the body absorb key nutrients such as vitamins A, D, E, and K. Try fats like avocado on a whole grain English muffin or chia seeds mixed into your oatmeal and yogurt.


Complex Carbohydrates

Complex carbohydrates give the body energy while maintaining a steady blood sugar. Choose complex carbohydrates such as whole-grain cereals and toast.



Fiber is important for digestive function and fullness. Some types of fiber also promote heart health by bind with cholesterol and removing it from the body. Start your morning with berries, oranges, apples, or oats.


Nutritious Parfait

This nutritious parfait recipe incorporates each component above and only requires assembly. Serve out of a mason jar for breakfast on the go!


All you need

One container (5.3 oz) Greek yogurt

Two teaspoons chia seeds

¼ cup blackberries, blueberries, or sliced strawberries

2 tablespoons almonds (sliced, chopped or whole depending on preference)


All you do

Begin assembly with greek yogurt as base. Top with chia seeds, blackberries, and almonds.

Mix well when ready to eat!


Hy-Vee Registered Dietitians


2951 SW Wanamaker Rd.

Topeka, KS

For more recipes, visit


READ: 4 Ways to Use Potatoes


Go here to visit the Topeka Health and Wellness Facebook page for local event notices, news and local announcements. To help us spread the word, and to continue seeing our posts on your Facebook feed, “Like” the page and then like or share a story now and then, so that they will keep showing up in your feed.

2 thoughts on “Pack Your Morning with Nutrients

Comments are closed.