It might be possible that due to hustle-bustle during a busy morning of working people, they miss out having the very first meal of the day i.e. breakfast. The act of missing breakfast can leave a pro-longed effect on people’s health like easily draining energy, fatigue, and others.

Breakfast helps give the brain and body with the fuel after an overnight fast, and that’s why it’s called breakfast! Without breakfast, you are running empty, just like trying to start the car with no petrol!

There is many nutritionists’ advice:

  • The breakfast should be eaten in two hours of awakening.
  • A healthy breakfast should have calories of about 20-35 percent.

Breakfast foodBreakfast foods are good sources of essential nutrients such as iron, calcium, protein, B vitamins, and fiber. Your body demands these vital nutrients, and once they are missed at breakfast, they are less hopeful to be compensated for later in the day. Fruit and vegetables are known as good sources of vitamins and minerals. Therefore, try to add a serving of your daily breakfast with it, whether it is banana or glass of fruit juice.

Breakfast can be useful for losing weight too. Research shows that those who eat breakfast are less expected to be overweight and more expected to be in their ideal weight than the breakfast skippers. If you skip breakfast, you’re nearer to reach for high sugar and fatty snacks mid-morning.

Having breakfast restores the supply of glucose in your body, you need energy, and breakfast helps you to remain productive and active throughout the morning. However, not all breakfast bowls are equal; some will help you strike your nutrition goals much quicker.

Skip the unnecessary sugar

nutritionistA breakfast that consists of refined carbohydrates, like sugar, is the worst thing you can eat. It fastens your insulin, followed by a blood sugar crash that leads you to feel hungry again. Also, with this, you’ve eaten double the calories for your morning food. Alternatively, you can eat a meal that contains healthy fats,  whole grains, and protein. This will balance your blood sugar levels and keep you satisfied till lunch.

Lose Weight and Gain Brain Power

foodAccording to research, if you eat a high-protein breakfast, it can help you lose weight more than a low-protein breakfast. The protein enables you to control your hunger and helps you avoiding overeating throughout the day. However, breakfast meals can improve your cognition throughout the morning, such as walnuts, avocados, berries, wheat germ, and spinach.

Limit Your Options

Lose WeightEating the same meal for breakfast every day has its own set of pros and cons. However, if you’re concerned about weight gain or loss, stick to the same meal, it can be the smarter option. By limiting your meal choices, you’re less going to overeat that can help in weight loss. Also, if you want to gain weight, eat carbs, and healthy fats regularly.

Healthful Breakfast Ideas

BreakfastEnsure you have sufficient variety by switching through a few different nutritious food options for breakfast every day. Each meal gives a different set of nutrients and the vital combination of protein,  healthy fats, and whole grains, but you’re still restricting your options to just a few.


The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.


Paayel is a correspondent at Sportz Business Magazine and pursuing Journalism from Lady Shri Ram college. She is an aspiring and passionate journalist, who is on her way to gain more knowledge and wisdom.

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