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Complete Guide For Healthy Breakfast: According to Yogic principles, individuals over 30 years old are advised to have two meals a day. The first meal, brunch, should be consumed between 10:00 am and 11:00 am. It typically starts with fruits, followed by salads, and then cooked dishes such as Khichdi, Idli, Upma, daal, or rice. Including cooked food in brunch is essential to sustain fullness until the next meal, which is scheduled in the evening between 7:00 pm and 8:00 pm, allowing for an 8-hour gap between meals.

In a conversation with Jagran English, Shlloka Joshii, Classical Hatha Yoga teacher and Yogic Nutritionist listed healthy breakfast meals for overall health and well-being. 

However, if you are younger, you can take 3 meals a day and in that case, we suggest the following. For the morning meal, it's crucial to select a nutritious option, considering that the body has been fasting for approximately 8 hours overnight. There are various breakfast choices, and one should opt according to the body's requirements:

Complete Guide For Healthy Breakfast

1. Fruits

Fruits are an optimal choice for breakfast because they fall into the category of positive pranic foods as per the yogic culture, packed with essential nutrients, including vitamins, minerals, water, and fibre. Fruits add prana to the life energy. Fruits increase the digestive fire. These components make fruits easy to digest, which is particularly beneficial in the morning when the body is just waking up from an overnight fast. The high water content in fruits helps to rehydrate the body after hours of sleep, while the natural sugars, such as fructose, provide a quick source of energy to kick-start your day.

Additionally, fruits contain antioxidants, which are compounds that help neutralise harmful free radicals in the body. Consuming fruits on an empty stomach allows for better absorption of these antioxidants, promoting overall health and well-being. However, it's important to note that some people may experience discomfort when consuming citrus fruits on an empty stomach, as they can increase acidity levels and cause gastric irritation.

Complete Guide For Healthy Breakfast (Image Credits: Canva)

Therefore, it's advisable to opt for non-citrus fruits like bananas, papaya, and melons particularly during the summers or pair citrus fruits with other foods to mitigate these effects. In fact, the best time to have citrus fruits is not in the morning, these should be consumed between 12:00 pm to 04:00 pm. For breakfast, consider the following options:

1. Enjoy a large bowl of melons topped with pumpkin seeds. Indulge in a bowl of papaya drizzled with honey and sprinkled with pumpkin seeds.

2. Alternatively, savour a large bowl of refreshing watermelon.

When it comes to combining fruits, here are some safe options:

1. Pair papaya with banana.

2. Combine apples with almonds for a satisfying mix.

3. Enjoy the delightful blend of mixed berries.

4. Try avocado with banana for a unique flavour combination.

5. Or indulge in the tropical taste of mango with banana.

2. Cooked Foods: Another option for breakfast is cooked foods such as khichdi, oats, quinoa, upma, idli, etc. These dishes are rich in protein and carbohydrates, providing a balanced combination of macronutrients to sustain energy levels throughout the morning. Protein is essential for muscle repair and growth, while carbohydrates serve as the body's primary source of fuel.

Complete Guide For Healthy Breakfast (Image Credits: Canva)

Consuming cooked foods for breakfast can help keep you feeling full and satisfied for a longer period, reducing the likelihood of snacking on unhealthy foods later in the day. Additionally, protein-rich foods like steamed sprouts with a good amount of veggies like capsicum, tomatoes, and beans can be sauteed & incorporated into your morning meal, which can help regulate appetite and promote weight management. By choosing these types of foods for breakfast, you can maintain stable energy levels, improve concentration and focus, and support overall health and well-being.