Although we all want to eat healthy, many of us struggle to prepare a nutritious breakfast. Often, we are either too lazy, wake up late, or believe that a cup of coffee or a handful of sugary cereal is a good breakfast.

And let’s not even talk about those people who skip breakfast.

It is important to understand that the first meal of the day is extremely important, and you cannot eat just anything.

What should you eat?

“An ideal breakfast should have a balanced mix of nutrients, such as carbohydrates, protein, healthy fats, and fibre. Including foods such as whole grains, protein, healthy fats, as well as fruits and vegetables promotes overall health and keeps the mind refreshed,” explains Dr Ekta Singhwal, Dietician, Ujala Cygnus Group of Hospitals, Moradabad. india today,

For those who prefer to have beverages with meals, options like coconut water, herbal teas, or fresh juices with no added preservatives or sugar can help maintain hydration throughout the day.

Meanwhile, Edwina Raj, Head of Clinical Nutrition and Dietetics Services at Aster CMI Hospital, Bengaluru, emphasises that traditional foods such as fermented dishes such as idli, dosa and dhokla are indeed healthy. The dietary habits of our ancestors are suited to our genetic makeup, and incorporating local, seasonal foods can be beneficial. However, she suggests making some adjustments to ensure that these meals are more balanced and nutritious.

Additionally, Karthigai Selvi A, Head of Clinical Nutrition and Dietetics at Gleneagles BGS Hospital, Bengaluru, mentions a few recipes that you can include in your breakfast menu:

• Vegetable Rava or Daliya Upma with legume or vegetable dish
• Stuffed paratha made from radish, fenugreek leaves, spinach, carrot or beetroot
• Poha with Raita
• Millet Khichdi
• Ragi or millet roti with vegetables
• Unsweetened cereals and oats
• Whole wheat bread sandwiches or wheat pancakes

stay away

Dr. Ekta Singhwal says, “Sweet cereals are high in refined sugar and low in protein and fiber, which can cause blood sugar levels to rise rapidly and then drop, leading to fatigue and irritability. Similarly, caffeinated beverages such as coffee may provide a temporary boost in alertness, but can cause dehydration and digestive discomfort if consumed on an empty stomach. Also, they can aggravate problems such as acid reflux or upset stomach.”

Experts also suggest that you should stay away from processed foods and packaged juices with additives. And, all the sweet things like cinnamon rolls, blueberry danishes and walnut cakes that may look and smell delicious should not be a part of your breakfast.

“Especially in India, having white bread and jam for breakfast is not a healthy option as it does not contain nutrients and fibre that are essential for your body. Adding jam increases the sugar content, which leads to fluctuations in blood sugar,” says Dr Archana Batra, a dietitian from Gurugram.

He said breakfast bars popular among youngsters may contain artificial ingredients and high amounts of sugar so it’s better to stay away from them.

most important meal of the day

The chemicals in your body work to digest the previous night’s dinner while you fall asleep. By morning, you’re ready to ‘break the fast’ after not eating anything.

When you wake up, the blood sugar (glucose) needed to power your muscles and brain is normally low, and the first meal helps to replenish it.

“But if you skip the first meal of the day, you may start using up your energy reserves, including the energy stored in your muscles. In addition to making you feel tired, skipping breakfast can increase cravings for unhealthy snacks later on and overeating in general,” says Karthigai Selvi A.

The first meal of the day lays the foundation for your nutrition for the entire day and provides you with the energy you need to take on the day’s challenges.

So, if you don’t eat breakfast, you’re basically running on an empty stomach.

Furthermore, Dr. Ekta Singhwal explains that apart from providing the necessary nutrients and energy after fasting overnight, breakfast helps replenish glycogen stores and speed up metabolism.

“Eating breakfast improves cognitive functions such as memory and concentration, which are important for academic and daily performance. A nutritious breakfast also helps keep blood sugar levels stable, reducing the risk of irritability and fatigue. Additionally, eating a healthy breakfast can aid in weight management by curbing excessive hunger and preventing overeating later in the day,” she explains.

It’s all a matter of timing

Dr. Archana Batra says that you should have breakfast within the first hour of waking up in the morning, so that breakfast does not turn into a mid-day snack or overlap with lunch.

She adds, “Eating breakfast early in the morning is beneficial as it helps the body coordinate natural metabolic processes and regulate daily rhythms.”

Edwina Raj, on the other hand, believes that the ideal time for the first meal of the day is after about 12 hours of fasting at night, which is considered healthy. She also suggests that it is beneficial to have breakfast after completing your regular morning exercise routine.

Furthermore, Karthigai Selvi A pointed out that many people say that they do not feel hungry at certain meal times, especially breakfast.

If you often skip breakfast, your body adapts by not sending hunger signals in the morning because they have been ignored for so long. However, it still needs energy in the morning, so it’s important to fuel it properly. By reintroducing breakfast into your routine, your natural hunger signals will return over time.

When preparing food

• Include lean proteins like peanut butter, nuts (walnuts, almonds), Greek yogurt, cottage cheese or eggs in your diet. This will make you feel full for a longer time in the morning and keep blood sugar levels stable during digestion.
• Don’t forget to include fruits and vegetables for vitamins, minerals and extra fiber.
• Choose whole grains such as oats, whole-grain bread or quinoa. They contain fibre, which aids digestion and helps keep blood sugar levels stable.
• Include sources of healthy fats in your diet, such as nuts, seeds, avocados or olive oil. Healthy fats support brain function and keep you satisfied.
• Avoid sweetened cereals, pastries and beverages. If necessary, eat natural sweeteners such as fresh fruit or small amounts of honey.
• Drink water, herbal tea or a glass of 100 percent fresh juice to start your day and stay hydrated. Avoid excessive caffeine, as it can lead to dehydration.
• Aim to eat a balanced amount of food to avoid overeating. A good breakfast should provide enough energy without being too heavy.
• Prep ingredients or meals the night before to simplify your morning routine and ensure you have healthy options ready.
• Keep your breakfast varied to ensure a wide range of nutrients and avoid monotony.