How to build a healthy breakfast for energy and better health

A healthy breakfast can help you start the day with more energy, better focus and improved digestion. After several hours without food during the night, the body needs the right nutrients to function properly.

Nutritionist Nadiya Merchant says a balanced breakfast should include carbohydrates, protein, fibre, fruits and enough fluids to keep the body nourished and hydrated.

Include key nutrients

Carbohydrates are an important source of energy and help the body stay active throughout the day. A good breakfast should include healthy carbohydrate-rich foods along with protein and fibre.

Protein helps keep you full for a longer time and supports overall health. Foods such as milk, curd and yoghurt are good sources of protein. They also provide important nutrients like calcium and vitamin B12.

Fibre is equally important because it supports digestion and helps prevent hunger between meals. Whole grains and high-fibre cereals are good choices for increasing fibre intake.

Adding fresh fruits can make breakfast even healthier. Fruits such as bananas, berries, papaya, melons and mangoes provide vitamins, minerals, fibre and water. They can be added to cereal, yoghurt or oats for a nutritious meal.

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Stay hydrated

Hydration is also an important part of a healthy breakfast. Drinking a glass of water in the morning helps replace fluids lost during sleep.

Other drinks such as buttermilk, coconut water and lemon water can also help keep the body hydrated. Foods with high water content, including fruits, milk and yoghurt, contribute to daily fluid intake as well.

Experts say breakfast does not have to be complicated. Simple meals such as cereal with milk, curd with fruits or overnight oats can provide the nutrients needed for a healthy start to the day.

A balanced breakfast can help improve energy levels, support digestion and keep you feeling full for longer, making it easier to stay active and focused throughout the day.