Mornings can be incredibly hectic for many individuals. Between getting ready for work, managing children, or handling other responsibilities, it often feels like there's hardly any time to focus on health and well-being. While breakfast is the most important meal of the day, busy mornings often lead to a race against time, where household chores or work deadlines cause many to skip breakfast. Studies indicate that skipping breakfast can significantly compromise health, but a variety of quick, nutrient-dense options can easily bridge this gap. Breakfast is vital because it breaks the overnight fasting period, providing you with essential nutrients and energy to kickstart your day. Missing out on this meal can lead to decreased concentration, fatigue, and even overeating later in the day.
Healthy breakfast options for busy mornings
For those with limited time in the mornings, there are breakfast options that can be prepared quickly or even the night before. Here are some nutritious ideas you must try.
1. Overnight oats
Simply mix rolled oats with milk or yogurt and your choice of toppings like fruits, nuts, seeds or honey. Let it sit in the fridge overnight for a ready-to-grab meal the next morning. This simple breakfast option is rich in fibre and can help regulate digestion while keeping you full for longer.
2. Smoothies
Blend fruits, leafy greens, protein powder, and a liquid base like water or almond milk for a quick, nutrient-packed breakfast. Smoothies can be customised to include a wide variety of essential nutrients, supporting overall health.
3. Greek yogurt with fruits and nuts
A bowl of yogurt topped with fruits and a handful of nuts is not only quick but also high in protein. Protein aids in muscle repair and helps keep you satiated. Adding nuts and fruit further enhances overall nutrient intake.
4. Whole-grain toast with avocado or nut butter
Avocado toast or whole-grain bread with nut butter can be prepared quickly. It's rich in healthy fats and provides essential nutrients alongside complex carbohydrates for sustained energy.
5. Hard-boiled eggs
Prepare a batch of hard-boiled eggs in advance. They are a great source of protein and can be eaten on the go. Eggs are an excellent source of essential nutrients beyond protein and can keep you full for longer.
6. Protein bars
You can prepare protein bars in advance for a quick breakfast snack. Homemade bars with whole ingredients can provide a good balance of protein, fibre, and healthy fats. They can be an easy grab-and-go option. If you are opting for the readymade options, it's important to select those with minimal added sugars.
7. Besan or moong dal chilla
Both besan and moong dal are good sources of protein and fibre. They are easy to prepare and even quicker if the batter is prepared in advance.
8. Poha
This light and nutritious option takes about 10-15 minutes to prepare. Use pre-soaked poha and saute with mustard seeds, curry leaves, and vegetables of your choice. It is rich in fibre and many other essential nutrients.
These options not only save time but also pack a nutritional punch, helping individuals meet their daily nutrient intake. Starting the day with a healthy breakfast helps improve energy levels, concentration, and overall well-being. Prioritising breakfast can help set a positive tone for the day ahead.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
