We all know that maintaining a healthy diet is important, but did you know that eating the right foods at the right time of the day is also essential?

Yes, you read that right.

Experts and several studies suggest that certain foods are best eaten at specific times of the day. This means that extra cheese pizza may not be as harmful to your body if eaten at the right time.

Not having breakfast can also cause depression

If you feel tired throughout the day, struggle to motivate yourself, or think you can only get energy from a cup of hot espresso, don’t just blame the gloomy weather. It could also be because you didn’t eat breakfast.

Breakfast is the first meal of the day and probably the most skipped meal. However, skipping breakfast can be as destructive to you as texting your toxic ex-boyfriend (Well, maybe a little less),

• For example, a 2020 study showed that skipping breakfast may lead to cardiovascular problems.
• Not only this, another study from 2019 also suggests that regularly skipping breakfast can increase the risk of developing conditions like obesity, high blood pressure, high cholesterol levels, and type 2 diabetes.
• Not only this, skipping breakfast can also result in mental health problems. A recent study conducted on about 20,000 Americans in 2024 shows that a pro-inflammatory diet (all foods that can cause inflammation, for example, processed foods) and skipping breakfast are both risk factors for depression.

The right breakfast

But what is the right food to start your day with, you ask? Experts say:

Nutritionist Sanchi Tiwari from Mumbai-based Lord’s Mark Biotech explains india today She says anyone should keep their individual nutritional goals in mind before creating a specific diet plan, even for breakfast, but there are a few nutrients she recommends that can make for a nutritious breakfast.

She further adds, “It is essential to include various essential proteins, carbohydrates and micronutrients like vitamins and minerals in the diet to start the day right.”

Health and weight loss coach Jashan Vij agrees. According to him, starting your day with the right foods leads to better energy levels, focus and overall health. He says that one should eat nutrient-rich foods that provide essential vitamins, minerals and macronutrients to speed up our metabolism and keep us energised throughout the morning.

Here are some examples of ideal breakfasts, according to Jashan:

Oatmeal

“Fibre-rich daliya provides energy for a long time and helps keep blood sugar levels stable,” says Jashan.

Eggs

Protein-rich eggs help keep you full and satisfied, and aid in muscle repair and growth.

Greek Yogurt

Rich in protein and probiotics, Greek yogurt improves digestive health and controls appetite.

Jamun

Rich in antioxidants, vitamins, and fiber, berries are a nutritious way to add sweetness and nutrition to your morning meal.

Whole Grain Toast with Avocado

According to Jashan, a breakfast like this provides healthy fats, fibre and complex carbohydrates, ensuring sustained energy and satiety (state of perfection),

what about dinner?

Just like we often skip breakfast, we often eat the wrong dinner. Whether we eat too much or too little, by the end of the day we often make the wrong choice for the last meal of the day.

Many people eat fruit or something after a hard workout.

“I think people should focus on their workout routine, calorie needs, and fitness goals,” says Sanchi.

He also suggested that our approach should be to eat light and good food at least two hours before sleeping which can promote sleep by aiding metabolic activities.

According to Sanchi, here are a few things you can keep in mind:

• The focus should also be on foods that aid digestion, satiety and muscle recovery.
• It’s best to focus on proteins that can keep you satisfied during your eight hours of sleep. This will also prevent hunger pangs late at night or early in the morning.

• Slow-release carbohydrates or foods with a low GI (glycolic index) such as oatmeal and whole grains may be beneficial for sleep.
• Additionally, fruits like bananas relax the muscles as they are rich sources of magnesium and potassium.
• But also keep in mind that although many people consider a diet rich in fruit, fruits are high in fructose, which can put a strain on digestion and cause a spike in sugar levels.

Jashan gives us some examples of foods that we can eat for dinner. According to him, foods like lean protein (Chicken, Fish and Tofu) Provides essential amino acids for muscle repair and recovery, plus is easy to digest.

He further said that it includes Leafy greens and vegetables They are high in fibre and low in calories, which aids digestion and provides essential nutrients without feeling heavy.

“These foods are easy to digest and contain nutrients that aid in muscle repair, hormone regulation, and overall health benefits,” says Jashan.

He further added that nutrients like complex carbohydrates are present in foods Quinoa and Brown Rice It also regulates blood sugar levels and promotes the production of serotonin, which aids in sleep.

P.S.: Just like your breakfast, your dinner should be tailored to your health goals. For example, if you exercise a lot, be sure to include extra protein in your diet to help with muscle repair and growth, such as lean meats, dairy, legumes, and protein supplements.

Lastly, don’t skip your meals

Be it breakfast, lunch or dinner, never skip your meals.

Why? According to experts, this can slow down the metabolism, making it harder to maintain or lose weight. Remember to eat at regular intervals to keep your blood sugar levels stable.

Skipping meals can cause blood sugar fluctuations, increasing the likelihood of insulin resistance and resulting in an increased risk of diabetes.