If you find yourself dragging throughout the day, your morning nutrition may be to blame. Not eating a healthy breakfast means your body doesn’t have the nutrients it needs to tackle the day’s tasks. Boost your energy level and productivity by building a balanced breakfast.

1) Start with protein. Adding extra protein at the start of the day keeps you feeling full longer, so you snack less later. Protein also helps regulate your metabolism, and regularly eating protein-rich breakfasts reduces your risk of developing type 2 diabetes and heart disease. Eggs, yogurt and nuts are great ways to include protein in your breakfast.

2) Add complex carbs. Like protein, complex carbs help regulate metabolism, but they also provide an immediate energy boost and are good sources of fiber. Possibly most important throughout the workday, complex carbs improve concentration and brain function. Add complex carbs by selecting whole grains, such as oatmeal.

 3) Include fruit. Get a jump-start on your daily food group servings by adding a serving of fruit to your breakfast. With a large variety of vitamins and minerals, including potassium and vitamin C, fruit provides the nutrients your body needs to stay in top shape. Choose your favorites: bananas, oranges, pineapples and many more.

Even on a tight morning schedule, a balanced breakfast is completely doable. Consider simple combinations like a banana and peanut butter or yogurt mixed with fresh fruit. Stop by a Burch Micro-Market and select nutritious options to start your day.