What to eat for breakfast: Why, and how, your morning meal sets the tone for the day

What to eat for breakfast: Nuts are packed with healthy fats, protein, and an array of essential vitamins and minerals. Their combination of slow-releasing energy and satisfying crunch can keep you feeling active and content throughout the day (Image: Canva)

You know the winter morning drill. It's cold outside, and the last thing you want to do is get out of your cozy bed. The world can wait, so you keep snoozing your alarm. Trouble is, you know it is going to be a short-lived  happiness, because you have things to do, and you can't do them on an empty stomach. You need a healthy and nutritious breakfast, and you need to choose something that will keep you going strong for the rest of the day. Here's how to make the first meal of the day a power-packed spread.

Diet and nutrition experts say your breakfast is the most important meal of the day, and for good reason. Because what you eat in the morning determines how much fuel you have in your body. It kickstarts your metabolism, boosts your energy levels, and sets a positive tone for the day. After a night's rest, your body hungers for nutrients, and a well-balanced breakfast is the best way to provide the same.

Here's how you must plan your breakfast breakup:

Carbohydrates: The first meal of the day must include complex carbohydrates. These carbohydrates take time to break down, providing your body with a consistent supply of glucose, its primary source of energy. Foods like oatmeal, whole-grain bread, and brown rice are excellent choices to kickstart your day.

Protein: Proteins play a vital role in maintaining your energy levels. Including sources of protein in your breakfast can prevent energy dips later in the day. Greek yoghurt, eggs, and lean meats are excellent options for breakfast, ensuring you stay full and focused for longer.

Fibre: The energy you gain from your morning meal is released steadily if you eat fibre rich food. Fibre-rich foods like fruits, vegetables, and whole grains keep your hunger at bay, preventing energy crashes and the mid-morning cravings.

Opt for breakfast choices that provide sustained energy and essential nutrients. Here's a selection of wholesome morning options to consider.

Millets: These nutrient-dense grains are rich in fibre, support fullness and digestive health. Never underestimate breakfast dishes like porridge, upma, or a hearty bowl of grains, as they are an ideal choice for boosting morning nutrition. Gluten-free and packed with essential nutrients like magnesium and phosphorus, millets are good to keep you energised through the day.

Legumes: You can add beans, lentils, or chickpeas to your omelettes or breakfast bowls to increase fibre intake. Legumes are packed with fibre and also offer plant-based protein. This makes them a nutritious choice for breakfast.

Berries: All the three berries -  Strawberry, blueberry and raspberry -  not only add delicious tangy flavour to your dish but also add a generous dose of fibre to your morning cereal or yoghurt. The antioxidants in berries helps protect you against oxidative stress and inflammation.

Avocado: Avocado is a rich source of heart-healthy monounsaturated fats. Include it in your breakfast by mixing it in your smoothie, breakfast bowl, or by making a delicious and fibre-rich avocado toast.

Flaxseeds: Rich in both soluble and insoluble fibre, you can blend flaxseeds in your smoothie or sprinkle them on your cereal. The omega-3 fatty acids in flaxseeds offer heart-healthy benefits and help reduce cholesterol levels.

Nuts: Nuts are packed with healthy fats, protein, and an array of essential vitamins and minerals. Their combination of slow-releasing energy and satisfying crunch can keep you feeling active and content throughout the day. Moreover, the presence of antioxidants and omega-3 fatty acids in nuts contributes to a happier and more energetic start to your day. Just like other seeds, you can sprinkle them on your yoghurt, blend them into a smoothie, or simply enjoy a handful as a snack.