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healthy breakfast

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Breakfast is the first meal of a day, most often eaten in the early morning before undertaking the day's work. Breakfast is the most important meal of the day particularly for children.

In the breakfast we include rich food such as grains or cereals, fruit, vegetables, a protein-rich food such as eggs, meat or fish, and a beverage such as tea, coffee, milk, or fruit juice. Coffee, milk, tea, juice, breakfast cereals, pancakes, waffles, sausages, French toast, bacon, sweetened breads, fresh fruits, vegetables, eggs, baked beans, muffins, crumpets and toast with butter, margarine, jam or marmalade are common examples of healthy breakfast.

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Breakfast kick-starts your metabolism, helping you burn calories throughout the day. It also gives you the energy you need to get things done and helps you focus at work or at school. Many studies have linked eating breakfast to good health, including better memory and concentration, lower levels of “bad” LDL cholesterol, and lower chances of getting diabetes, heart disease, and being overweight.


When you wake up, the blood sugar your body needs to make your muscles and brain work their best is usually low. Breakfast helps replenish it. Breakfast also gives you a chance to get in some vitamins and nutrients from healthy foods like dairy, grains, and fruits. If you don’t eat it, you aren’t likely to get all of the nutrients your body needs.

People who eat breakfast are thinner than those who don’t. That could be because eating foods with protein and fibre in the morning keeps your appetite in check the rest of the day.


Sometimes children don’t feel like eating in the morning, but it’s important that they do. Kids who don’t eat in the a.m. have a harder time focusing, and they become more tired in school. Most children don’t get all the vitamins and minerals they need from just lunch and dinner. Kids who skip breakfast are more likely to eat junk food during the day and be overweight. That’s why a healthy breakfast is very important in kid’s routine. 

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Here are some points of importance of healthy breakfast:-

Essential Vitamins and Minerals:- Eating a healthy breakfast is a great source to eat nutritious foods, which provide your body with essential vitamins and minerals. People who regularly take a healthy breakfast are more likely to meet their daily nutrient requirements, eat less fat and have lower cholesterol, which may reduce the risk of heart disease. Vitamins and minerals are needed by your body for proper growth and maintenance, carbohydrate and protein metabolism, bone strength, and a healthy immune system.

Increased Energy:- Breakfast is a chance to give your body the food it needs to replenish your blood glucose levels. There is a period of 8 to 12 hours between dinner and your morning meal. Therefore, when you eat breakfast, you are breaking a fast from the night before. . Glucose is your main energy source; it fuels your brain and your body. Eating breakfast will provide your body with the glucose it needs to function properly and fight fatigue.

Improved Concentration:- Breakfast improves concentration, problem-solving skills, hand-eye coordination, creativity and attention span. Eating breakfast will also give you energy, help you be more physically active, and miss fewer days of school or work due to illness. A well-balanced breakfast can help keep you alert and productive throughout the morning.

Foundation of a Healthy Diet:- People who eat breakfast daily are more likely to consume a healthier diet overall. Breakfast foods typically consist of milk, whole grains, fruit and even vegetables, which are significant sources of vitamins C and D, calcium, iron and fibre. If you do not eat breakfast, you may not meet your daily nutrient recommendations. Most importantly, eating breakfast leads to healthier food choices at other meals.

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A Healthy Weight:- Many people have the misconception that skipping breakfast will help them lose weight. However, doing this may actually cause you to snack throughout the day, eat more at your next meal, and negatively impact your mood. Breakfast boosts your metabolism first thing in the morning. It curbs your hunger, prevents binge eating later in the day, and stabilizes your blood sugar. If you eating a fibre-rich breakfast help you fill up and keep you full for longer so that you do consume extra calories throughout the day.

What should we takes at breakfast?

  • fruit
  • vegetables
  • grains ( make at least half your grains whole grains)
  • protein (meat, poultry, fish, eggs, dry beans, nuts, and seeds)
  • dairy products (low-fat or fat-free milk, cheese, and yogurt)
  • Fruit and cream cheese sandwich (use strawberries or other fresh fruit)
  • Sandwich — grilled cheese, peanut butter and jelly, or another favourite
  • Eggs
  • Fruit smoothie, such as a strawberry smoothie
  • Yogurt with fruit or nuts
  • Upma, idle, dosa and aaloo paratha etc.

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