A healthy breakfast is a key to the day, so it’s important to find the right balance of nutrients that best meet your needs. Breakfast can be a tough time for many people given the busy morning routines, so here are some tips on making sure you have a nutritious breakfast every time.

1. Have a range of protein

Protein should make up between 45 and 75 percent of your diet. This is more than the recommended daily amount, so look for source that meets this quota, such as eggs, meat (such as sausage), fish or just about any other protein that you regularly eat.

2. Include whole grains

Whole grains are especially important to avoid carbohydrates in the morning, but include nuts and seeds in your breakfast to get a boost of many vitamins and minerals. A nutritious breakfast starts with whole grains and nuts, such as whole wheat toast, oatmeal, oatbran and puffed cereals.

3. Consume a variety of fruits, vegetables and dairy

Fruits and vegetables are important to start the day out right because they provide instant nutrition without the need to eat a large meal later on. Fresh or frozen fruit is often the best choice because it can be enjoyed as a snack or used in recipes.

4. Consume foods that are rich in essential vitamins and minerals

Vitamin D, is a nutrient that is often lacking in the morning, so make sure that you get enough vitamin D by including foods rich in Vitamin D such as fish, liver and dairy such as cheese. You can also find easy ways to make foods rich in vitamin E, by adding nuts or seeds to your diet.

5. Avoid eating processed foods

It’s easy to eat a lot of processed foods in the morning without realizing because it’s pre-packaged and you can eat it on the go. The problem with this is that these foods are often hard to digest, and they lack important nutrients. Instead, try your best to stick with fresh whole fruits and vegetables for breakfast.