Morning Habits That Dietitians Swear By

The time and energy we invest in our morning rituals is sacred as it sets the tone for our entire day. From eating a healthy breakfast to spending time outside, the more diligent we are at maintaining these rituals, the more likely they are to pay off in the form of long-term health perks. With so many health-boosting morning rituals to choose from, sometimes it's helpful to know how others start their day, in order to figure out how best to start your own. We asked 3 dietitians what they aim to do every morning- here’s what they said: 

 

Melissa Rifkin: 

What are some non-negotiable morning habits that set you up for a healthier day? 

Drink water before you eat or drink anything else. Your breakfast should contain protein, carb, fat, and a fruit or vegetable. A well balanced meal will go a long way in keeping your energy stable and ensuring you get a variety of nutrients. If you are going to be away from your house for the day, pack your meals and snacks so you are less likely to eat out or grab less healthy snacks on-the-go.

 

Do you have tips for eating mindfully in the morning? 

Plan out your breakfast ahead of time. Mornings are hectic for many people, leading to grabbing pre-packaged processed items that are less nutrient dense. Prepare your breakfast in bulk over the weekend or the night before so you can easily grab-and-go in the morning. Even if you aren't starving in the morning, it may be in your best interest to have at least something small to eat. Skipping food at the beginning of the day may lead to a higher appetite and more snacking later in the day. Fill up on high fiber foods that will keep you feeling full and satisfied, it will also keep your blood sugar more stable. 

 

What are some simple breakfast swaps that people can make? 

• Swap cereal for oatmeal
• Instead of topping toast with butter, try avocado or nut butter
• Trade white bread for whole grain
• Swap flavored greek yogurt for plain and add mashed berries to sweeten
• Trade higher fat bacon for lean Canadian bacon

 

Diana Rogers

What are some non-negotiable morning habits that set you up for a healthier day? 

It starts with a great night sleep, at least 7 hours! Avoid sugar and processed carbs with your breakfast and focus on high protein. Ditch the added sugar in your morning beverage and try it plain. I also try to get sunlight first thing in the morning which can help set your circadian clock.

 

Do you have tips for eating mindfully in the morning? 

Try to avoid a mid morning snack of simple carbs like donuts, bagels and other bread products. Instead, focus on getting that good protein first thing, this should last you until noon or beyond. If not, then up that protein! If you feel hungry, try sipping on tea instead of eating to see if it’s thirst and not hunger. 

 

What are some simple breakfast swaps that people can make? 

I always recommend starting your day with at least 30g of protein. This means pulling out that bagel or toast and replacing it with an additional egg, some greek yogurt, or breakfast sausages. You’ll feel fuller and have more mental focus all morning long with this simple switch. 

 

Selena Sharpless

What are some non-negotiable morning habits that set you up for a healthier day? 

The morning time is a huge priority in my self care! Usual routine: Wake up
early, coffee, journal, walk the pup outside and get in a workout. I prefer to have
breakfast after my workout, then I start the workday. Everyone is different but I
do think making the time to start your day on a healthy note before work is a
game-changer. Start the habit of waking up early and getting into a routine so
you don’t feel rushed or stressed right away. I promise it makes all the
difference!

 

Do you have tips for eating mindfully in the morning? 

Eating when you truly feel hungry is super important. I don’t think there’s a wrong way to eat in the morning because everyone is different! If you prefer to get in a workout or get outside for a walk first, do that, then fuel yourself with something nourishing. If you prefer to eat something right away, start the day with breakfast early. I do think hydrating first thing is key. I like to keep a filled water bottle next to my bed before I go to sleep and the first thing I do is hydrate when I wake up. Our bodies are naturally dehydrated from 7+ hours of fasting and need replenishment.

 

What are some simple breakfast swaps that people can make? 

I love a thick protein smoothie for breakfast! This is what I have almost every morning to start my day on a good note. Something high in protein with fiber and healthy fats always keeps me full and energized. Here are some ideas:

• Ginger greens smoothie: frozen berries, frozen riced cauliflower, spinach, protein powder, ginger, almond milk, apple cider vinegar & nut butter (top with granola)
• Fried Eggs + Avocado + Gluten-Free Sourdough Toast
• Scrambled Eggs with Mushrooms, Tomatoes & Spinach + Diced Sweet Potato
• Instant Oatmeal + Peanut Butter + Greek Yogurt & Fruit