7 nutritious food options for a healthy breakfast

Breakfast is the most important meal of the day. It is the first meal which allows us to energize ourselves for the rest of the madness. A perfect breakfast can make your body fit to face any challenges which you may encounter. Most dieticians agree that foods with high protein and fiber content and low carbohydrates is good for your breakfast. However, sometimes it gets tough to find interesting foods which are of the right nutritional balance.


Here are seven nutritious options for a healthy breakfast.




The most common and widely consumed drink in India is milk. Milk is high in protein and nutrients.

Lactose is a type of sugar present in milk, which is stored by the body and used in periods of long fasting. It acts as a power bank for when your body is in need of energy.

Vitamin D content and calcium in milk help in strengthening your bones. Milk also has Vitamin B12, magnesium, zinc and thiamine.

Milk is considered a “complete protein,” meaning it contains all nine of the essential amino acids necessary for your body to function at an optimal level.

If you do not like the taste of plain milk, you can always add flavors, fruits, and cereals to make things more interesting.




If you prefer having solid morsels for breakfast than plain liquid, oats are a good choice. They contain 17% crude protein, which is more than most other grains.

They are high in the soluble fiber beta-glucan, which has numerous benefits. This fiber helps to reduce cholesterol and blood sugar levels. It also promotes healthy gut bacteria and increases feelings of fullness. It is for this reason that oatmeal makes your stomach feel bloated sometimes. This feeling of fullness would make you have less food and promote weight loss.

You can combine oats with fruits or honey to add to the taste. The secret of oats is they always work.




Eggs are one of the most preferred breakfast dishes. 12% of the total content in eggs is protein. This protein in egg is essential for building and maintaining a lean body.

The vitamins in egg help develop and maintain bones in your body. Eggs also contain all the essential amino acids in their right ratios, so your body is well-equipped to make full use of the protein in them.

Scrambled egg or an omelet garnished with spices would be a perfect match for your breakfast. You can also couple up the eggs with a multigrain toast to add to the flavor.




Poha and upma are widely eaten in Indian households as breakfast. The reason is that they can be prepared very quickly and are loaded with proteins and energy.

Poha is rich in iron, which is required by our body to grow and develop itself. It is light and contains healthy carbohydrates which energize the body.

A dish of poha topped with lemon juice and pomegranate is a good start for your day.

Upma is prepared from rava or semolina. The vitamins present in rava are good for your immunity. Vitamin B and E in it fortify your immune system.

Generally onions, tomatoes and potatoes are added to upma. You can also add green peas and any other vegetables to it. This helps you get lots of vitamins and minerals in your breakfast. This makes upma a very nutritious option for your breakfast.



Sprouts are the green and brown shoots which are tiny little bundles of fibers and proteins. The people who are extremely conscious about their physical health prefer a bowl of sprouts as their breakfast.


Sprouting increases the nutrient levels in grains, legumes, vegetables, nuts or seeds. Sprouts contain lower levels of antinutrients which make it easier for your body to absorb all the nutrients they contain. They contain higher amounts of insoluble fibers, which can ease digestion and reduce the likelihood of constipation. They also help in improving the digestion process.


You can have them raw or boiled. Adding a pinch of salt to your bowl can enhance the taste.



Green Tea

Green tea is one of the healthiest beverages in the world. If you are not inclined towards having coffee or milk in the morning you can switch to green tea.

Green tea has a number of nutrients that help you burn fat. For those of you who are looking to burn calories, it is time to buy yourself some Green Tea.

Apart from fat burning nutrients green tea also has antioxidants. Antioxidants help the skin to make more collagen. The collagen in your skin improves its elasticity and makes it glow. Also, green tea helps prevent the onset of aging. It contains EGCG, a hard-to-find antioxidant that counters the effects of pollution, sun damage, and chemicals. It also reinforces the skin’s natural ability to defend itself.

You can add a little bit of honey or saffron to your green tea for a different taste.




Last but not least, fruits. When you’re in a hurry, grabbing a freshly cut fruit can be a good alternative for breakfast.

Fruits have a variety of beneficial fibers and proteins with which they can enrich your body. Bananas are high in potassium. Oranges or pears can always fill up the gap of fibers in your body. Apples are rich in Vitamin C and low in calories. Dry fruits are regarded as an alternative source of protein.

You can always add fruits to any of the breakfast option given above. The best part about fruits is that you have a variety of options in every season easily available.

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