How to have a breakfast that will give your body plenty of energy?

Many studies show that people who maintain a healthy breakfast routine tend to have better metabolic health and a lower risk of chronic diseases.

According to experts at the Harvard TH Chan School of Public Health, breakfast should provide a balance of protein, fiber, and healthy carbohydrates. Protein from eggs, milk, yogurt, or nuts helps create a feeling of fullness and supports muscle maintenance. Meanwhile, complex carbohydrates from whole grains, whole-wheat bread, or oatmeal provide stable energy, helping to reduce mid-morning fatigue.

Photo: AI

Dr. Frank Hu, a registered dietitian at the Harvard TH Chan School of Public Health, says a healthy breakfast can help control weight and stabilize blood sugar levels throughout the day. People who regularly eat a full breakfast also tend to choose healthier foods for other meals.

Additionally, experts from the Mayo Clinic recommend adding fruits or vegetables to breakfast to increase your intake of vitamins, minerals, and antioxidants. These nutrients help boost the immune system and support cardiovascular health.

Conversely, some popular choices like pastries, sugary cereals, or sweet drinks can cause blood sugar to spike rapidly and then drop sharply. This can easily lead to increased hunger, fatigue, and reduced concentration.

Eat breakfast within 1-2 hours of waking up.

The timing of breakfast is also very important. Nutritionists recommend eating breakfast within 1-2 hours of waking up to help the body quickly replenish energy and stabilize blood sugar levels.

A healthy breakfast can be as simple as eggs with whole-wheat bread and fruit, or oatmeal with yogurt and nuts. Maintaining a nutritionally balanced breakfast routine not only keeps your body energized but also contributes to long-term health.