Breakfast is the most important meal of the day, as it provides the body with its first source of energy after overnight fasting. Skipping or delaying it deprives you of essential nutrients and often leads to overeating later, which can be equally harmful.

Choosing the right foods for breakfast is just as crucial. A nutrient-rich meal helps boost energy, satisfies hunger, and supports you through your busy routine. An ideal breakfast should include healthy carbohydrates, fibre, and protein.

Here are some nutritious breakfast options to consider:

# Oatmeal:

Oats contain beta-glucan, a fibre that helps lower cholesterol when consumed regularly. They are also rich in omega-3 fatty acids, potassium, and folate. Opt for plain oats instead of flavoured varieties, which may contain added sugar. Pair them with milk, honey, fruits, or nuts.

# Ragi:

If you’re unsure which whole grain to pick, ragi (finger millet) is a fantastic choice. Packed with Vitamin B, fibre, protein, iron, phosphorus, and calcium, ragi is a nutrient powerhouse and makes an excellent start to the day.

# Idli and Sambar:

Often considered one of India’s best breakfast foods, idlis combine rice and urad dal to form a complete protein. The vegetables and lentils in sambar complement this perfectly. Two to three idlis can keep you full and energized for hours.

# Cereals:

Choose cereals that are high in fibre and low in sugar. Whole-grain or bran options like shredded wheat offer at least 5 grams of fibre and less than 5 grams of sugar, along with essential nutrients like riboflavin and folic acid. Enjoy them with skimmed milk and fruit.

# Bananas:

Bananas are an excellent source of resistant starch, a healthy carbohydrate, making them a perfect morning fruit. Eat one whole or add slices to cereals or oatmeal for natural sweetness. Their high potassium content also benefits those with hypertension.

# Eggs:

Despite past concerns about cholesterol, eggs remain one of the best breakfast foods, packed with protein and nutrients like Vitamin D. Research shows that dietary cholesterol from eggs has a lower impact on blood cholesterol than once believed.

# Coffee and Tea:

A morning cup of coffee may help reduce the risk of diseases such as prostate cancer and diabetes and also provides antioxidants. Tea is another great choice, offering fewer caffeine levels and catechins—antioxidants that support immunity.

# Watermelon:

Watermelon is a refreshing breakfast fruit with high water content and lycopene, a nutrient beneficial for heart health, vision, and protection against certain cancers. It’s also low in calories.

# Orange Juice:

Fortified orange juice provides Vitamin D, which supports bone health and may help prevent conditions like depression and cancer. However, limit intake to a small glass daily due to its natural sugar and calorie content.

# Almond Butter:

If you avoid dairy or eggs, almond butter is a great alternative protein source. Its monounsaturated fats and rich flavour make it an excellent addition to your breakfast.