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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
7 breakfast habits Nutritionists say you must stop now, as small mistakes in the morning can derail your whole day, let’s fix them!
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Missing breakfast slows your metabolism and spikes cravings for later in the day. Always eat something within 2-3 hours of waking up.
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Cereals, jam on toast, or fruit juice? You’re starting your day with a sugar crash, always opt for protein rich, low-GI options instead.
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Relying on caffeine without food can raise your cortisol levels. Pair your coffee with a balanced breakfast to avoid anxiety and acidity.
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As protein provides satiety, not including it in your routine can lead to frequent binge eating and snacking, so add paneer, peanut butter, boiled eggs, whey or plant protein shakes for sustained energy.
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A tiny bowl of oats or just a fruit won’t fuel you, your brain and muscles need more calories to function after fasting all night.
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Those "healthy" granola bars often hide sugar, seed oils, and preservatives; always choose whole foods over processed foods.
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Eating while scrolling or talking on your phone? That disconnect leads to overeating and poor digestion as you are not aware of how much you are eating or how much more you should eat. So always relax, sit down and eat mindfully.
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Are you always tired by 11 am or craving sugar by noon? These are the signs that your breakfast habits need a rethink.
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Start with a mix of protein, complex carbs, fiber, and some healthy fats: think of besan chilla with some paneer or curd and some seed powder.
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A good day begins with a good breakfast, so ditch the sugar, balance your plate, and energize your day naturally.
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