“Breakfast like a King, Lunch like a Prince and Dine like a Pauper” is a well known phrase which indicates that Breakfast is certainly the most important meal for starting a good day . As the name also suggests that breaking the fast after a long period of time like if someone wakes up after having a good sleep of 10 hours , it is the most common thing that many people try to skip by making certain excuses which is really bad. 

Breakfast replenishes various important nutrients and energy required for a good health basically it provides fuel after an overnight fast. Body’s source of energy is glucose , it is absorbed from the carbohydrates that we eat and some of the glucose is stored in the body in the form of glycogen. When we are fasting , liver breaks down the stored glycogen into blood to keep sugar levels stable which is needed for the brain to function well. 

There are different energy levels defined for different people depending on their daily activities like men need more energy than women , growing children requires a lot of energy. For adults, men require approx. 2500 kcals and women approx. 2000 kcals per day. Having a good breakfast results in lowering stress levels , improves memory, enhances physical fitness and maintains good energy levels required for working the whole day. In case of children it is directly related to the improvement of grades .

When to Have Breakfast?

We should have breakfast within two hours of waking. Studies have shown that people who skip it, have less overall energy intake are less physically active than the breakfast eaters. There is low chances of having diseases like diabetes, high blood pressure, heart disease and being overweight if you have breakfast routinely.



We can surely have anything for the breakfast , but having a healthy and balanced, is really important . A famous proverb “Butter is gold in morning , and Silver at noon but Lead at night” clearly states that if we are going to have food with high calories and sugar levels , then the best way to have them is early . The food with high protein value are found effective in reducing food cravings and consumption later in the day. We get essential nutrients and minerals from a healthy meal like calcium , iron , fibre , vitamin B , folate etc. , these are required for maintaining health and vitality .

The key to choose a nutritious breakfast is different for different people as people have different cravings for food , but the wise way to choose a healthy breakfast is one which keeps the blood sugar levels in a healthy range. People with diabetes need to have “diabetes-friendly” breakfast which is a combination of carbohydrates , protein and healthy fats in right proportions. Skipping it can create fluctuations in sugar levels and can lead to overeating .

For leading a healthy life good nutrition is of high importance

Here are some reasons to eat a healthy meal :

Healthy breakfast reenergizes the body which gets dehydrated after sleeping all the night . When you have your breakfast at timely , you can yourself see the improvement in your energy levels required to do daily work. Having a healthy breakfast can restores the nutrient and mineral deficiency . It also improves concentration , problem-solving skills.

Having meal rich in vitamin A and D can help to maintain a healthy skin. Items like egg , lean proteins  and fruits packed with  these vitamins contains a essential nutrient lutein which maintains healthy skin.

Some people tend to skip it for less calorie intake , but studies have shown that people who take healthy meal are less prone to obesity than the one who skips it. Having a healthy breakfast along with physical activity helps in maintaining a good weight.

Breakfast provides essential nutrients for being productive throughout the day .

Eating breakfast daily helps in reducing the risk of diabetes , cancer , high blood pressure and other chronic diseases. Also It maintains  glucose level and overall physical health of the body. There are evidences that people who don’t have breakfast are at a high risk of cardiovascular disease.

Breakfast rich in carbohydrates like oatmeal improves your mood in the morning.

After having a good sleep of more than six hours , the body looses nutrients. And  we can become irritable , but when we supply the body with adequate amounts of nutrients and minerals. It feels satisfied and becomes happier . That’s why after a healthy morning meal one can feel productive.

As energy is required for proper functioning of brain . If you don’t have morning meal , you will feel difficult to focus on things as brain hasn’t received energy . Also not having healthy and proper morning meal affects mental health , concentration , memory and makes a normal task harder to understand. For growing children and adolescents it the most important meal of the day . It improves grades and the power to feel connected with surrounding people .


  1. Having fresh fruits and raw nuts is a nice and healthy idea.
  1. Natural yogurt with some fresh fruits added is also suitable for an ideal morning meal.
  1. Wholegrain cereals  and foods rich in carbohydrates , proteins in right proportions are suitable for diabetes patients as well as others.
  1. Porridge made from rolled oats can be an ideal healthy breakfast.
  1. Berries in breakfast is an awesome idea as they are delicious as well as packed with antioxidants. For ex : blueberries , raspberries , strawberries and blackberries are low in sugar and high in fibre.