It is crucial to kickstart your day with good morning nutrition, as it deserves attention to ensure you are nourishing your body and mind and thus setting the tone for the day. Here are five tips for creating well-rounded morning nutrition that incorporates essential macronutrients for a mindful start to your day:
An ideal morning nutrition plan should include all three primary macronutrients: proteins, fats, and carbohydrates.
New Delhi: In the hustle and bustle of daily life, we often overlook the importance of starting the day on a nutritious note. However, taking a moment to craft your morning nutrition with a combination of protein, healthy fats, and carbohydrates is essential. This mix will not only keep you satiated and energized throughout the morning but also support your weight maintenance or loss goals. While each macronutrient plays a unique role, protein stands out as the superhero, particularly for its role in muscle repair, metabolic boost, and sustained fullness.
It is crucial to kickstart your day with good morning nutrition, as it deserves attention to ensure you are nourishing your body and mind and thus setting the tone for the day. Here are five tips for creating well-rounded morning nutrition that incorporates essential macronutrients for a mindful start to your day:
- Fuel Your Day with Complex Carbohydrates: Your morning nutrition should include complex carbohydrates to ensure a steady source of energy. Opt for whole grains like oats, millets, broken wheat (dalia), quinoa, or whole grain bread. These foods are rich in fibre, keeping you full and energized throughout the morning, and helping you avoid mid-morning energy slumps.
- Protein Power for Sustained Vitality: Incorporating the right amounts of protein into your morning diet helps build and repair tissues, produce enzymes and hormones, and support overall growth and development. Include sources like Greek yogurt, cottage cheese, or plant-based options such as tofu, lentils, nuts, and seeds. Additionally, consider high-quality plant-based protein supplements to ensure you start your day with a protein boost.
- Healthy Fats for Brain Health and Satiety: Consuming healthy fats is crucial for maintaining a healthy weight, supporting the absorption of fat-soluble nutrients, ensuring the proper structure and function of body organs, and enhancing mood and well-being. Some of the options include avocado, nuts, seeds, and nut butter, which provide essential fatty acids that support brain function and help keep you satisfied until lunchtime. High-quality omega-3 supplements can further enhance these benefits, promoting heart health and supporting normal triglyceride levels. For instance, supplements sourced from salmon raised in the cold, pure waters of Norway, combined with a proprietary blend of anchovy, mackerel, and sardine, containing 180 mg of EPA (Eicosapentaenoic Acid) and 120 mg of DHA (Docosahexaenoic Acid) can be effective.
- Fibre Rich Foods for Digestive Health: Including fibre in your morning nutrition supports digestive regularity, gut health, stable blood sugar levels and keeps your energy levels stable throughout the day. Excellent sources of fibre include fruits, vegetables, nuts, seeds, and whole grains. Additionally, high-quality fibre supplements can help maintain optimal digestive health even on days when your diet may fall short. Good quality fibre supplements blend various natural soluble fibres and qualify as prebiotics to further aid digestion. It is important to note here that except for the few fibre supplements from leading health and wellbeing brands, not all qualify as prebiotics.
- Mindful Hydration to Kickstart Your Day: It is advisable to drink a glass of water upon waking to rehydrate your body after a long night’s sleep and at least one hour before consuming your morning nutrition. Enhancing mood and well-being begins with staying hydrated, especially in the morning. Prioritize hydrating foods and beverages such as water, herbal teas, and hydrating fruits like watermelon and cucumber. Staying hydrated supports cognitive function, mood regulation, and overall vitality throughout the day.
An ideal morning nutrition plan should include all three primary macronutrients: proteins, fats, and carbohydrates. These essential nutrients are needed in large amounts to maintain health, provide energy, aid in disease prevention, and ensure proper bodily function. Morning nourishment lays the foundation for healthy eating habits. Begin your day with the intention of nourishing your body properly, setting the tone for mindful choices throughout the day.
(The article is authored by Dr Swati Shukla, Nutritionist, Amway India)
Rohit Malhotra is a medical expert and health journalist who offers evidence-based advice on fitness, nutrition, and mental well-being. His articles aim to help readers lead healthier lives.
