How to get Micronutrients into Your Diet

micronutrients in your diet

courtesy of Tasty

Micronutrients are understandably very important in your daily nutrition. While macros (carbohydrates, proteins, and fats) give us the calories needed to sustain ourselves day to day, micronutrients are the unsung heroes of making you feel amazing. Even knowing this, many people have a hard time including lots of micronutrients in their diet, because frankly fruits and vegetables are not as convenient to eat as processed bars and snacks. However, many people make this much more difficult than it needs to be. With some simple recipes and strategies you can ensure your diet is full of vitamins and minerals, and that your body is getting in all of the healthy nutrients it needs for you to thrive.

Micronutrient Rich Recipes:

While most people don’t struggle with including fruits and vegetables in lunch and dinner, many struggle quite a bit to include either at breakfast or snacks. Breakfast is very often forgotten, and snacks are relegated to the vending machine or convenience store. We can do better than this with just a small amount of planning and effort.

Breakfast Idea 1: Mixed Berry Smoothie

Smoothies are perhaps the easiest way to include lots of micronutrients in your breakfast. Simply toss all of the ingredients into a blender and blend until well combined. Bring it in the car for a meal on the go, or enjoy as you sit and start your day at home.

  • 1 Cup Frozen Mixed Berries
  • 100g Frozen Banana
  • 1 Cup Fresh Spinach
  • 1 Serving Vanilla Protein
  • 4 ounces Unsweetened Almond Milk
  • 1/2 Cup Ice

Breakfast Idea 2: Vegetable Omelet

If you have a little more time to enjoy your breakfast, or simply are in the mood for a savory breakfast, an omelet is an excellent choice. To make this, begin by sautéing the vegetables in the butter, and whisking the eggs together in a medium bowl. Once the vegetables are cooked, remove them to a plate, and pour the eggs into the same pan. Cook until the eggs are set on bottom and sides, then flip the eggs, put the vegetables on top, fold like a brochure and serve immediately.

  • 1/4 Medium Red Onion, chopped
  • 1/2 Medium Red Bell Pepper, chopped
  • 1 ounce Baby Bell Mushrooms, chopped
  • 1 T Grass Fed Butter
  • 3 Large Eggs

Snack Option 1: Mixed Veggies with Greek Yogurt Dip

Vegetables get a bad rap as a snack, mostly because we make them boring. Like most things, we just need a little creativity to enjoy veggies as a snack more. To make the Greek yogurt dip, combine 1 single serve fat free or 2% Greek yogurt container with 1/4 – 1/2 of a ranch seasoning packet. You can also use your own seasoning mix by following a recipe such as this one. Mix together your yogurt and spices, and you have a protein-dense vegetable dip. Put this dip in the bottom of a mason jar, and then stack carrot and celery sticks into the dip. Pack and put in the fridge at work for enjoyment at any time throughout the day.

Snack Option 2: Apple Sticks + Peanut Butter

Another mason jar move is to bring tough fruit such as apples or pears in slices, stuck into peanut butter on the bottom. This snack incorporates a healthy serving of fat and a decent amount of protein, as well as a host of micronutrients from the apples or pears. Same as the vegetable option, stick this in the fridge at work and enjoy whenever those annoying hunger pangs hit.


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