Key Takeaways
- Registered dietitians emphasize hydration first thing in the morning—many start their day with plain or mineral-enriched water to support digestion, energy, and cellular health.
- Eating a nourishing breakfast with fiber and protein, even when not hungry, is a top priority for fueling metabolism, gut health, and mental focus.
- Gentle morning routines like walking outside, sipping tea, journaling, or reviewing a self-care checklist help RDs stay grounded, organized, and in tune with their wellness goals.
Morning routine videos are incredibly popular on social media—they’re both entertaining and (usually) helpful. Establishing good morning habits not only sets you up for a successful day, but can be game changing in your overall health and wellbeing.
There’s an equally growing interest in the daily practices of registered dietitians—so what better way to satisfy both curiosities than with a poll asking RDs about their number one non-negotiable morning habit? Read on to learn what 10 RDs never skip in the morning.
The Non-Negotiable Morning Habits of 10 Registered Dietitians
These morning habits are routines that 10 registered dietitians rely on to stay healthy, happy, and balanced.
A Tall Glass of Water
Before she does anything else, Amy Davis, RDN reaches for a tall glass of water. “I drink a large glass of water before coffee. This glass of water first thing in the morning can help wake you up, stay regular, and get closer to your daily water goals first thing in the morning,” she shares. It’s just an added bonus, that staying hydrated supports the health of nearly every single body system, too!
Check the Self Care To-Do List
One part of Top Nutrition Coaching dietitian Kathleen Benson, RDN, CSSD’s morning routine that she never misses is checking in with her self care plan for the day. “I’m a big ‘out of sight, out of mind’ person. My personal binder for health is a daily checklist of all the small but important things that don’t fit in my client planner. Having it in one place helps me start the day clear-headed and organized around the habits that impact my health, whether it’s physical (like movement or current supplements) or mental (like journaling or mindfulness).”
Eat Breakfast
As you might imagine, all of these RDs prioritize eating breakfast in the morning—including Sapna Peruvemba, MS, RDN, registered dietitian and founder of Health by Sapna—even when not particularly hungry. “I aim to eat within the first hour or two of waking up, even if it’s just something light like a smoothie or fruit with nut butter. I don’t always feel super hungry in the morning, but I know eating will help support metabolism and fuel my brain for the day ahead,” she says. Other breakfast ideas shared by these RDs include nitrate-free chicken sausage with peppers, onions, spinach, avocado, hot sauce, and potatoes; oats topped with Greek yogurt and fresh fruit; and a combination of eggs, avocado, feta, and leftover quinoa or rice. Many of them also prioritize getting at least 20 grams of protein in the morning!
Grounding Downtime
For Eliza Whitaker, MS, RDN, registered dietitian and founder of Nourished Nutrition and Fitness, her morning routine isn’t complete without a grounding practice. “Taking a few minutes to ground yourself before starting the day can set a calm, focused tone to your morning. Whether that’s reading, spending a few minutes outside, a light walk, or writing out a schedule for the day, this can help reduce stress and give you space to gather your thoughts before your day starts. I love taking a few minutes to write out my schedule for the day or reading before I start work because it helps me slow down and not feel rushed when I start my workday,” she explains.
Mineral-Rich Morning Hydration
Sam Schleiger, MS, RDN, CD, CLT, IFNCP, registered dietitian, functional medicine practitioner, and owner of Simply Nourished LLC always includes minerals in her morning hydration. “Before anything else, I start my day with a large glass of filtered water enriched with high-quality minerals (like trace mineral drops or a pinch of Celtic sea salt). After seven to eight hours of fasting and detoxification, our cells are craving hydration and electrolytes. From a functional medicine perspective, this helps replenish minerals lost during sleep, supports adrenal health, kick-starts digestion, and gently reminds the body it’s safe and supported. It’s a simple habit that makes a big difference in energy, focus, and cellular resilience.”
Walking Outside
Within 30 minutes of waking, Katherine Brooking MS, RD, Founder of Nutrition News Update (NNU) heads outside. “Getting outdoors and moving early in the day is a must for me—and my dog! Exposure to sunlight in the morning helps regulate your internal body clock, also known as the circadian rhythm, which influences sleep-wake cycles, hormone production, and metabolism. Morning light exposure has been linked to improved sleep quality, mental alertness, mood, and energy levels throughout the day,” she shares. And she’s not alone, many of these RDs prioritize movement first thing, too.
Warm Tea with Honey
Since I’m an RD, I thought I’d include my morning habit as well! I’m a tea drinker through and through—and have been for years. I love that there are so many varieties to choose from and that pretty much every tea is packed with anti-inflammatory, immune-boosting antioxidants. In the morning, I usually opt for black tea for a little caffeine boost, and always stir in a teaspoon (or two) of honey. Honey also supports health from multiple angles thanks to the range of bioactive compounds it includes. For the highest concentration of these compounds, I often reach for a raw, unfiltered honey like Bjorn’s, Local Hive, or Nature Nates.
Daily Greens
Rachel Gargano, MS, RD, CSSD, CBS never misses her greens-infused drink in the morning. “Research shows that, among other factors, getting close to 30 plants per week can be incredible for our gut health. Starting my day with a quality greens powder not only helps me get closer to this (really difficult!) goal, it also sets my intentions for the day. By starting my day off thinking about health and treating my body to a flood of micronutrients, I’m able to stay connected to my goals and continue to make choices that help me feel good.”
Reach for Fiber
Meanwhile, Jamie Adams, MS, RDN, RPYT, women’s health dietitian and founder and owner of Mamaste Nutrition, prioritizes fiber in the morning hours. “I always include a fiber-rich food like oats, chia seeds, or berries to support my gut health and keep things moving,” she explains. It’s just an added bonus that fiber is linked to heart and metabolic health benefits, too!
Coffee!
And to get their day going, most of these RDs reach for a fresh cup of coffee soon after waking—including Alexis Law, RDN at Top Nutrition Coaching. “I can’t live without my coffee and it’s one of my favorite parts of my morning. As I sip on it, it allows me to have a few present moments and get my day started with something I really enjoy!” Coffee is also packed with bioactive compounds that provide protective benefits for the brain and heart—and support healthy aging.
