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Nutritionists emphasize the importance of timing and food choices for a healthy breakfast.
Nutritionists admit that for those frequently skipping this meal in the rush of busy mornings, this meal must be prioritized. For Karishma Chawla, a lead nutritionist, the best time for breakfast is immediately after waking up. This will help in keeping metabolism high, reduce the chances of losing muscle, and curb your cravings later in the day.
Skipping breakfast often can trigger drowsiness and indigestion and should never be promoted. "I have patients who do not feel hungry in the morning and instead require enhancing liver and gut health," she adds. Chawla further adds that certain diets, such as intermittent fasting, recommend skipping breakfast, whereas stabilizing blood sugar levels by eating every 2-4 hours tends to increase metabolism during the day.
Ideally, the breakfast must include proteins, low GI carbohydrates, fibre and healthy fats. Recommended proteins are egg, paneer and low-fat yogurt, while among the carbs, starch-heavy one such as oats and quinoa should be included. For those in a hurry, Chawla suggests replete red rice poha with a smoothie or jowar bread sandwich filled with veggies.
You want to avoid processed foods and fruit juices with high sugar content. Work on whole grains, proteins, and vegetables for a healthy start that stabilizes your energy levels and can improve your overall health during the day.
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