How to Build a Nutritious Breakfast for Better Energy

Kathmandu. A balanced diet, regular exercise, and adequate rest are considered essential for maintaining a healthy lifestyle. Among these, doctors state that breakfast is the foundation for health, energy, and mental alertness throughout the day. 

Since the body remains in a fasting-like state overnight, it obtains necessary nutrition and energy from breakfast; therefore, experts warn that skipping it can be risky for one's health.

According to nutritionists, the habit of skipping breakfast leads to weakness, dizziness, difficulty concentrating, excessive hunger, and a tendency to overeat later. 

This can increase the risk of weight gain, diabetes, high blood pressure, and heart disease. The World Health Organization (WHO) also states that consuming a balanced meal in the morning helps maintain stable energy levels and aids in preventing chronic diseases.

What should be included in breakfast?

According to health experts, breakfast should contain various nutrients.

Protein-rich foods:
Substances such as eggs, milk, yogurt, paneer, legumes, or soybeans strengthen muscles and provide a feeling of fullness for a long time.

Fiber-rich foods:
Dishes made from oats, porridge, wheat bread, dhido, millet, maize, or buckwheat improve the digestive system and help control blood pressure and blood sugar.

Fruits and vegetables:
Bananas, apples, papaya, oranges, pomegranates, tomatoes, or green vegetables provide vitamins, minerals, and antioxidants. Doctors say that the habit of eating fruits in the morning boosts immunity.

Healthy fats:
Foods like almonds, cashews, walnuts, sesame, or cardamom help maintain heart health and improve brain function.

What to avoid?

According to experts, drinking too much tea or coffee on an empty stomach or eating highly fried, processed, or sugary foods can be harmful to health. Such habits can increase the risk of gastritis, obesity, high blood pressure, and heart disease. Depending solely on biscuits, noodles, or fast food for breakfast is not considered good for long-term health.

Importance of regular breakfast:

According to doctors, consuming a regular and balanced breakfast maintains energy throughout the day. It offers benefits such as reducing the habit of eating unnecessary snacks, aiding in weight control, and lowering the risk of chronic diseases. 

Health experts suggest that even if breakfast is not large, it should be balanced and nutritious. They believe a long-term healthy lifestyle is possible only by establishing a habit of healthy breakfast using locally available grains, fruits, and dairy products.