Breakfast is the most important meal of the day. A healthy breakfast can boost your mental and cognitive power. It can also keep your mood happy for the rest of the day. Having a good breakfast can provide you with sufficient energy for the day. Here are five rules you need to know to make your day start on the right note. 

Include Whole Grains

Starting your day with refined flour will make you feel lethargic. So starting your day with biscuits and corn flakes is not a good idea. Whole grains are the providers of good carbohydrates that will fuel your body with energy. Include oats, bajra, dahlia or jowar is ideal.

Switch to Black Tea and Coffee

Caffeine is something that most people need to start their day. The good news is coffee and tea are healthy options as long as one drinks black coffee and black tea. These drinks can reduce the risk of developing heart disease, strokes and even cancer. Avoid drinking tea and coffee from outside, as those drinks are loaded with sugar and calories. 

Eat Eggs

Eggs are a mini powerhouse filled with protein, vitamin A, vitamin D, folate and antioxidants. They provide 6 grams of protein along with lutein and zeaxanthin which are important ingredients for healthy eyesight. It also has choline that boosts your memory capacity. 

Dairy

Consumption of dairy is important. Include plant-based milk, ghee and yoghurt in your breakfast. Makhan is filled with vitamin A, D and E along with calcium and phosphorus. It has an element named lecithin that helps cut bad fats from our body. Makhan can help lubricate joints and get rid of one’s joint pain. Another diary option is paneer. 100 grams of paneer contains 20 grams of fats and protein each. It is high in calcium, vitamin D and magnesium.

Fruits and Vegetables

Fruit juices and vegetable smoothies aids in your weight loss journey without compromising on your nutritional intake. Consuming fruit juices can help increase the levels of vitamin C, vitamin E and more. Consumption of vegetables can help you gain antioxidants, beta carotene and other essential vitamins and minerals.