Over 70 per cent Indians eat nutritionally-deficient breakfast; here’s how to transform the meal with wholesome ingredients

Especially since studies have also shown that daily eating breakfast is linked to a lower risk of chronic diseases such as Type 2 diabetes mellitus, obesity, and hypertension through cardio-metabolic benefits, according to Varsha Gorey, senior clinical dietitian, Apollo Hospitals, Navi Mumbai.

Gorey and dietitian Nadiya Merchant, Associate Director of Nutrition at Kellanova India, shares how simple swaps with wholesome ingredients can revolutionise your mornings. But first, let’s understand how breakfast benefits your health.

Why breakfast is a must

Skipping breakfast can have a ripple effect on your health, said Merchant. Here’s why making breakfast a priority is crucial:

Improved cognitive function: Studies show that children who eat breakfast regularly have better memory and focus, leading to better academic performance, Merchant noted.

Weight management: Research suggests that breakfast eaters tend to have healthier body weights. A wholesome breakfast keeps you feeling full and prevents unhealthy snacking.

Reduced risk of chronic diseases: Regular breakfast intake has been linked to a lower risk of obesity, heart disease, and diabetes.

Upma is a popular South Indian breakfast dish (Pic source: Getty/Thinkstock)

Building a wholesome breakfast plate

A balanced breakfast is all about including a variety of nutrient powerhouses. Here’s what your plate should ideally feature, according to Merchant and Gorey:

Whole grains: Oats, ragi, or whole wheat provide sustained energy thanks to their rich fibre content. Fibre keeps you feeling fuller for longer, preventing those mid-morning cravings.

Fruits: Berries, bananas, or any of your favourites are packed with vitamins and antioxidants, giving your immune system a much-needed boost.

Protein: Yoghurt or milk provides muscle-building protein, keeps your digestive system happy with more fibre, and adds a dose of essential vitamins and minerals.

Nuts: Adding nuts and seeds such as almonds, walnuts, chia seeds, and flaxseeds to your breakfast meal adds not just taste but healthy fats like omega-3 and omega-6 fatty acids, protein, fibre, and various essential nutrients like vitamin E and selenium. Adding dried raisins, apricots, or cranberries adds natural sweetness, reducing the need for added sugars. They are also a good source of dietary fibre, antioxidants, and vitamins.

Merchant suggested a wholesome breakfast idea that is both nutritious and convenient would include a ready-to-eat whole-grain cereal, with toned milk. “Look for cereal options high in whole grains. Top your cereal with bananas, berries, or apples for a burst of flavour and vitamins,” she told indianexpress.com in an interaction. This simple combination provides the perfect mix of energy-boosting carbohydrates, fibre for satiety, and essential vitamins and minerals to kickstart your day, she added.

Make breakfast a priority! Your body (and your mind) will thank you for it.