Starting your day with good morning nutrition is crucial to nourish your body and mind and set you on the right track for the day. Here are 5 tips for a balanced morning nutrition routine that includes the essential macronutrients to start your day off right.
An ideal morning nutrition plan should include all three major macronutrients: protein, fat, and carbohydrates.
New Delhi: In the hustle and bustle of everyday life, it’s easy to overlook the importance of starting your day with a nutritious meal. However, taking a little time to fuel your morning with a combination of protein, healthy fats and carbohydrates is essential. This combination will not only keep you full and energized all morning, but it will also help you maintain and achieve your weight loss goals. While each macronutrient plays its own role, protein stands out as the superhero, especially when it comes to repairing muscle, boosting metabolism and keeping you full for longer.
Starting your day with good morning nutrition is crucial to nourish your body and mind and set you on the right track for the day. Here are 5 tips for a balanced morning nutrition routine that includes the essential macronutrients to start your day off right.
- Fuel your day with complex carbohydrates: Your morning nutrition should include complex carbohydrates to ensure a steady source of energy. Opt for whole grains such as oats, millet, cracked wheat (dalia), quinoa and wholemeal bread. These foods are rich in fiber, which will keep you full and energized throughout the morning and help prevent a mid-morning energy slump.
- Protein Power for Lasting Energy: Including an adequate amount of protein in your morning meal helps build and repair tissue, produce enzymes and hormones, and support overall growth and development. Consume Greek yogurt, cottage cheese, or plant-based foods like tofu, lentils, nuts, and seeds. Additionally, consider a high-quality plant-based protein supplement to start your day off right with plenty of protein.
- Healthy Fats for Brain Health and Satiety: Consuming healthy fats is essential for maintaining a healthy weight, aiding in the absorption of fat-soluble nutrients, ensuring the proper structure and function of body organs, and enhancing mood and wellbeing. Options include avocados, nuts, seeds, and nut butters that provide essential fatty acids that support brain function and help keep you full until lunchtime. A high-quality omega-3 supplement can further enhance these benefits, promote heart health, and support normal triglyceride levels. For example, a supplement sourced from salmon raised in the cold, clear waters of Norway combined with a proprietary blend of anchovies, mackerel, and sardines containing 180 mg of EPA (eicosapentaenoic acid) and 120 mg of DHA (docosahexaenoic acid) is a great choice.
- Fiber-rich foods for digestive health: Including fiber in your morning meal promotes digestive regularity, gut health, and blood sugar stability, which in turn keeps your energy levels stable throughout the day. Good sources of fiber include fruits, vegetables, nuts, seeds, and whole grains. Additionally, a quality fiber supplement can help maintain optimal digestive health even on days when your diet is poor. A good fiber supplement will contain a variety of natural soluble fibers that qualify as prebiotics to further aid digestion. It is important to note that not all fiber supplements except those from major health and wellbeing brands qualify as prebiotics.
- Mindful hydration for a great start to your day: Drinking a glass of water as soon as you wake up after a long night’s sleep will keep you hydrated at least an hour before your morning nutritional intake. Boosting your mood and health starts with staying hydrated, especially in the morning. Prioritize hydrating foods and drinks, including water, herbal teas, and hydrating fruits like watermelon and cucumber. Hydration supports cognitive function, mood regulation, and overall energy throughout the day.
An ideal morning nutrition plan should include all three major macronutrients: protein, fat and carbohydrates. We need these essential nutrients in large amounts to maintain health, provide energy, help prevent disease and ensure proper bodily function. Morning nutrition is the foundation of healthy eating habits. Starting your day with the intention to properly nourish your body sets you up for conscious choices throughout the day.
(This article is written by Dr Swati Shukla, Nutritionist, Amway India)
