All happiness depends on a leisurely breakfast. Despite what you may have heard, eating breakfast is
a must for everyone. A healthy breakfast is all we want to start our day with rather than eating
unhealthy foods. Breakfasts should essentially be nutritious, well-balanced, energy-packed and
prevent you from eating too much the rest of the day.

Here are the 8 best foods you can start your day with.

1. Eggs

Undeniably healthy and delicious, eggs at breakfast create a feeling of fullness, reducing the calorie
intake in the coming meals. They are also known to maintain blood sugar and insulin levels in the
body. Moreover, egg yolk contains lutein and zeaxanthin which help prevent eye-related issues.
Choline present in eggs is important for brain and liver health. They are very versatile as they are
consumed as hard-boiled eggs, soft -boiled eggs, scrambled egg, fried egg, poached egg, types of
omelettes etc.

2. Yoghurt and Curds

Yoghurt is creamy, delicious and nourishing, concentrated in protein with higher thermic effect than
fat or carbs. Yoghurt and other dairy products contribute to weight control. Full-fat yoghurt contains
conjugated linoleic acid (CLA), promoting fat loss and decrease the risk of breast cancer. Always
remember to consume yoghurt which mentions," Live and active cultures" on the label to make sure
about probiotics. Try topping the yoghurt or curd with berries or chopped fruit to increase the
breakfast’s vitamin, mineral and fibre content.

3. Coffee

“Even a bad cup of coffee is better than no coffee at all” popular among the corporates for a while
now, Coffee is an amazing beverage to kick start your day with. It's high in caffeine meaning it will
surely improve mood, alertness and mental performance of an individual irrespective of its quantity.
It is also known to increase metabolic rate and fat burning while decreases diabetes and liver disease
risk.

4. Oatmeal

Cereal lovers – Oatmeal is your best breakfast choice. Ground oats contain oat beta-glucan known to
reduce bad cholesterol and promotes feelings of fullness. Moreover, Oats are rich in antioxidants,
which impacts heart health and blood pressure positively. people with celiac disease or gluten
sensitivity are recommended to opt for gluten-free certified oats. To boost the protein prepare them
with milk instead of water or serve along with eggs or cheese as oats contain fewer protein levels.

5. Berries and nuts

Berries and nuts are deliciously packed with antioxidants and are also filling if served in good
quantities. Blueberries, raspberries, strawberries and blackberries serve the best with nuts and are
lower in sugar and high in fibre compared to other fruits. Berries contain anthocyanins, which
protect the heart and may increase your living time. They can also be served with yoghurt and curd.

6. Green Tea

Anything green symbolizes health, same is with Green tea. It is one of the healthiest beverages on
the planet. It contains caffeine, which improves mood and metabolic rate. It works wonders against
diabetes. EGCG present in green tea benefits your brain and nervous system.

7. Protein shakes or smoothies

Whey, egg, soy and pea are essential for protein and that’s exactly what you get in a protein shake.
Proteins are absorbed most quickly by our body and also helps in lower blood sugar levels. It also
preserves muscle mass during times of weight loss and ageing.

8. Fruit

The fruit is the most important part of a nourishing breakfast. All types of fruit contain vitamins,
potassium, fibre and low calories. Citrus fruits are essential for vitamin C and are also filling due to
high fibre and water contents. A combo of Fruits with eggs, cheese or yoghurt makes for a well-
balanced breakfast that helps you to sustain for hours.

However, skipping breakfast does not pose any adverse effect as long as you maintain a balanced
diet throughout the day. But in the mornings make sure to start your day with the right fuelling to
your body needs.