1. Avocado
Avocado is a good source of healthy fats, fibre, and potassium. It can help keep you full and has been associated with better heart health. “Avocados are antioxidant-rich and filled with several macro and micronutrients. It is a powerhouse for managing gut and heart health in the long run,” remarks Dipti Gohel, fitness enthusiast and co-founder of True Fit Gourmet, a healthy food cafe in Mumbai.
According to health experts, virgin coconut oil is rich in medium-chain triglycerides, which will help you feel satisfied, and can also boost brain function. “The way you start your day can set the pace for great energy levels, brain function, and overall health. While there are multiple ingredients that one can use to supercharge their day, there is one ingredient that shines bright in that list. It is virgin coconut oil. Coconut oil on an empty stomach can help mobilise stubborn fat. It also keeps your glucose levels stable throughout the day. 15 ml of coconut oil daily has been shown to reduce the impact of viruses like covid, herpes, flu, HIV, etc. Coconut oil is also good for skin, gut health, and hair,” mentions Khushboo Jain Tibrewala, nutritionist and founder of The Health Pantry.
Research suggests seeds are a great source of healthy fats, protein, and fibre. They are also rich in vitamin E, magnesium, and zinc. “Two to three teaspoons of a mix of different seeds is great for breakfast. Powder of watermelon seeds, sunflower seeds, pumpkin seeds, flax seeds, and sesame can be sprinkled over cooked food or can be eaten as such along with breakfast. They have ample vitamins and minerals, which boost metabolism and improve immunity,” remarks Shalini Arvind, chief dietitian at Fortis Hospital, Bengaluru.“Loaded with good fibre, protein, and antioxidants, sprouts are a great addition to your breakfast for stabilising hunger hormones, glucose, and insulin levels throughout the day. They boost energy and support cognitive health,” adds nutritionist Lovneet Bhullar Batra.
Studies show that oats are high in fibre and minerals such as iron, magnesium, and zinc. “As a 100% whole grain, oats are filled with fibre, plant-based protein, B vitamins and minerals including iron, calcium and magnesium. If not eaten with any additional sugar, oats are an ideal choice for breakfast. Overnight soaked oats, pancakes, upma, dosa, idli are a few breakfast staples that can be prepared by replacing regular grains with oats,” says Luke Coutinho, health expert and co-founder, You Care Lifestyle.com.“Breakfast is a key meal of the day. It is important to start the day with nutrient-rich foods that provide the energy and nutrients you need to power through the morning. By incorporating oats into your breakfast, you can start your day on the right note and fuel your body with the nutrients it needs to stay healthy and energised throughout the morning,” says Haresh, wellbeing chef at Woods At Sasan.
6. Eggs
Eggs are a high-quality protein and are rich in vitamin D, choline, and selenium. “There’s an evident link between what we eat first thing in the morning and how we feel for the rest of the day. Making a healthy breakfast can vary from person to person and their health goals, but here are a few simple guidelines for creating one, keeping your macros in mind. When you look at your breakfast plate, it should roughly consist of 25-35% protein and the remaining can be healthy carbs. Whole eggs and toast meets this breakup and tastes good as well,” says Nyela Kapadia, fitness expert, founder of WWN, and co-founder of Intermittent Fasting Mindful Living.
