The Benefits of a Healthy Breakfast

Advantages of a healthy and hearty breakfast:
1. After a ‘fast’ of almost 8 to 10 hours, It is necessary to recharge the depleted body reserves and fluids. A good ‘break fast’ helps your mind and body to concentrate better and be more productive throughout the morning.

2. Helps you to control weight and

3. A balanced meal ensures more vitamins, minerals & less of fat & cholesterol, thereby reducing your heart risk.

What exactly is a healthy breakfast?

1. A healthy breakfast should include a variety of foods like whole grains, low fat, protein or dairy sources and fruits. All these provide complex carbohydrate, protein and small amount of fat.

At least one food item should be taken from each one of the food groups.

FRUITS & VEGETABLES: If you choose to have a glass of juice then you should take it without sugar. Every day you should have 2-3 vegetable helpings.

GRAINS: Whole cereal grains, low fat bran, muesli (without nuts), cornflakes, wheat flakes, white oats.

DAIRY: Low fat milk & its products, Skimmed milk, yogurt, cottage cheese.

PULSES: All sprouts in the form of salads, soups.

PROTEINS: Any kind of egg preparation ,lean portion of chicken, fish (not fried).

FLUIDS: Throughout the day nearly 8-10 glasses of water, fluids in the form of lime juice, vegetables, juices, soups and thin buttermilk. Your day must begin with atleast 2 glasses of plain water, as soon as you get up.Remember that making nutritious breakfast choices can lay the foundation for healthier eating all day. Healthy breakfast should definitely be something you fit into your daily schedule.


Manasi has been with Jehangir Hospitals, Pune for the past nine years as a Nutritionist. She has recently completed her fellowship in Applied Nutrition.

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