The first meal taken after rising from a night’s sleep is called breakfast. While sleeping we’ve also been fasting for 6-12 hours. 

  • Breakfast is very important and it provides energy and nutrients that helps to increase concentration in every work.
  • It also helps to maintain healthy body weight and also important to weight loss for over weight people. 
  • When we skip the breakfast , the body will  produce less enzymes needed to metabolize fat to lose weight.


A healthy breakfast should include:

  • Protein (for energy and satiety)
  • Fruits 0r/and vegetables (for carbs and phytonutrients) 
  • Healthy Fats – coconut, grass fed butter, olive oil- (long lasting energy and brain health)


Commercial breakfast cereals are produced by  a process called extrusion. Grains are passed through the extruder in a high temperature and expand to produce puffed wheat , oats and rice. These process destroys much of their nutrients. The extrusion process turns the protein in grains into neurotoxins. Whole grain extruded cereals are more dangerous than refined grain, because they are higher in protein. So proteins are turned to toxic  by this type of processing. Not only breakfast cereals and every processed food is danger to our health. So , avoid using boxed breakfast cereals and prepare healthy porridge or nutritious breakfast at home. 


Porridges made from non – extruded grains provide excellent nutrition at an economical prices. Grains such as oats (cut or rolled) are soak over night in a warm water plus one table spoon of something acidic like  yoghurt, lemon juice or vinegar. The next morning the grain will cook in just a few minutes. It is best to eat porridge with butter or cream ( less than 3 teaspoon or 1 tablespoon a day). Control your butter intake by 3-4 days a week. Because some other foods are also contain butter ( i.e. chocolate , sweets)

The best butter to buy is raw organic and grass-fed . Butter produced from pasture or grass-fed animals –  will be higher in nutrients than butter from factory-farmed animals. If your grocery store doesn’t carry raw, organic, grass-fed butter, try the farmer’s market. Still pasteurized butter will  be better for your body than any man-made margarine  or other trans fat. Butter contain  vitamin and minerals such as  CLA, or conjugated linoleic acid, vitamin A,D,E,K2, selenium, magnesium, zinc, copper, iodine.

 Beans/Legumes are rich in both protein and fiber . 1 cup  of cooked lentils contain 18 gram of protein and just quarter cup of  cooked lentils added to your  porridge will improve the nutritional value.

A handful of raisin or any fruit can sweeten porridge. Adding fruits in the porridge is to increase the vitamins and minerals content.  Raisins are rich in fiber, vitamin E, vitamin B1, and B6, Iron , magnesium and Selenium.  

Flax seeds are rich in alpha-linolenic acid (ALA) an omega-3 fatty acid that may helpful for heart disease , inflammatory bowel disease, arthritis . Grind the flax seed into flour. And keep it in the refrigerator for up to two months. Add a tablespoon of flax seed in to the oat meal , applesauce or yogurt. It gives fresh , nutty flavor. Lignan is one of the chemical found in flax seed it helps to protect the body from cancer and also to lower LDL(bad)cholesterol and triglycerides


  • Carbohydrates are broken down into glucose and then they absorbed into our blood and raise blood glucose levels. But , fat does not raise the blood sugar level .
  • Regulating blood glucose levels helps to control our hunger, cravings, body weight and health.
  • Including moderate fat in our diet and restricting carbohydrate intake can help to achieve more stable blood glucose levels.
  • Eating fat rich avocado, natural nut butter, bacon , eggs or olive oil will keep our blood glucose level stable.
  • Fat is necessary to absorb the vitamins and minerals in our food.


 The latest dietary guidelines shows that  thirteen servings of fruits and vegetables a day (2½ to 6½ cups per day), depending on one’s caloric intake.  For a person who needs 2,000 calories a day to maintain weight and health, this translates into nine servings, or 4½ cups per day (2 cups of fruit and 2½ cups of vegetables)

 Eating plenty of vegetables and fruits can help to avoid  heart disease and stroke, control blood pressure, prevent some types of cancer, avoid a painful intestinal ailment called diverticulitis, and also protect against cataract and also some eye problems .       

 Adding fruits and vegetables in the morning meal is a great way to start the day healthfully. Because, Plant foods contain thousands of other compounds in addition to the macronutrients (complex carbohydrates, proteins, fats, and fiber), and the micronutrients (vitamins and minerals). These compounds are  known as phytonutrients (phyto=plant).  phytonutrients are active compounds in plants that helps to prevent cancer and lowering the risk of health problems. So, just fill half plate with fruit and vegetables and leave the rest for grains and protein.

1. For breakfast toast, instead of jam try some fresh or cooked vegetables for topping like spinach, basil, tomato, avocado

Avocados are a nutrient-dense fruit. A medium avocado (1 oz.) has 50 calories and contributes nearly 20 vitamins, minerals and phytonutrients, making it a nutritious choice for a tasty breakfast and healthful diet. 

  • Avocado is a high-fat food (about 85% of its calories come from fat),  and provides various  health benefits. 
  •  The phytosterols  helps to  keep inflammation under control. 
  • Avocado contain high amount of a fatty acid called oleic acid.  Oleic acid helps to increase the absorption of fat-soluble nutrients like carotenoids.
  •  Monounsaturated fatty acid,  helps to lower our risk of heart disease

2. Shred or puree the vegetables like carrots , zucchini, sweet potato in a food processor and add them to the batter before cooking

3. Drink vegetable juice for breakfast

4. Scramble an egg or make omelet and then fill a warm bread or tortilla with the vegetables and egg

5. Try  yams, sweet potato and winter squash for preparing hash browns or home fries instead of potato. Add minced onion and bell pepper to the mix to add color and flavor and also increase the vegetable content

Yam  and sweet potato are made up of complex carbohydrates and dietary fiber . They also have low glycemic index. So it helps to keep the blood sugar levels even. They will give us boost in the morning

  • Yam rich in vitamin A, vitamin B-complex , vitamin C, Beta carotene and minerals like copper, calcium, potassium, and manganese.
  • They have large amount of beta carotene. which will supply more than 90%of  our daily vitamin A
  • The glycemic index of sweet potato is much lower which helps to control diabetes

6.Make a vegetable scramble for breakfast . It is a simple dish made by sautéing vegetables ( like onion, garlic , bell peppers, chili peppers, tomatoes , zucchini, broccoli, mushrooms, asparagus , spinach) in a pan and then pour one or two beaten eggs over the cooked vegetables, and allow it to cook thoroughly

  • Egg contain no carbohydrates, they do not have a glycemic index and therefore have very little or no effect on blood sugar levels.
  • After consumption, the body takes roughly three to four hours to convert the egg’s protein into glucose and up to eight hours to convert the fat into protein.  

7. Add fresh cut vegetables like cucumbers, carrots, celery and cherry tomatoes alongside the main course

8. Try a salad for breakfast or try steamed or stir-fried vegetables alongside breakfast favorites like eggs and toast

9. Add coconut or try coconut oil for cooking. Because, medium chain triglycerides (MCT) refers to special type of fat that helps to regulate our energy levels. These fats mainly found in coconut oil and coconut derived products. Using coconut oil instead of regular cooking oil to cook vegetable, egg or meat and it helps to regulate blood glucose level.

10. Everybody knows that, olive oil is rich in monounsaturated fats and antioxidants and it helps to  protect against heart disease. Olive oil helps control LDL, or bad cholesterol, and raises HDL or good cholesterol, levels. So, using olive oil for cooking is also best.

So please commercial cereal products and prepare quick and healthy breakfast, eat well, live longer and stronger. And remember to break the fast every morning for your health.  

 Please comment after reading this post and make sure you eat the first meal of the day.