What to eat in the morning to stay active and focused throughout the day.

What to eat in the morning to stay active and focused throughout the day

The first few things we eat after waking up have a direct impact on the performance of our body and mind throughout the day. Our brain's focus, concentration, nervous alertness, and performance—all depend on what is eaten in the morning. Many people start the day without eating or by just drinking tea and coffee, while some eat heavy, oily food. Both are harmful to the body. In the morning, we want balanced, easily digestible, nutritious food that can fuel the body for a long time and keep us mentally sharp.

First of all, it is important to say—after waking up, you should drink at least one or two glasses of water on an empty stomach. This starts the body's detoxification process, relieves constipation, and activates the digestive system. Then, it is necessary to eat relatively light but nutritious food.

Breakfast—or what we usually call ‘breakfast’—should be a combination of protein, good carbohydrates, fiber, and some healthy fats. Together, these ingredients give the body energy, control blood sugar levels, and keep you from feeling hungry for a long time. As a result, you can stay focused on work, not get tired suddenly, or get bored unnecessarily.

It is said that the main fuel for the brain is glucose. But glucose should come from a source that is slowly absorbed into the body. Because, quickly digested carbohydrates like sugar or sweets cause a sudden increase in glucose in the blood, and then decrease quickly. This causes a ‘crash’ in the brain, making you suddenly feel tired or lose focus. Therefore, complex carbohydrates such as oats, brown bread, sweet potato, or red rice khichdi are better than eating sugar or sweets in the morning.

Ideal protein sources for the morning can be eggs, chickpeas, nuts, lentils, milk, or yogurt. A boiled egg or omelet, a handful of soaked nuts or chickpeas, and a glass of milk help wake up the brain. Protein takes time to digest, so the stomach stays full for a long time and you don't feel hungry again and again. Protein also helps in the formation of neurotransmitters in the brain, which helps in increasing attention and reducing stress.

Fiber or fibrous foods are also important in the morning. It helps in digestion, slows down the rise in blood sugar and keeps the intestines clean. Fruits are one of the sources of this. An apple, banana or papaya can be eaten. If someone wants, they can eat a mixed fruit smoothie or a yogurt-fruit continental salad. A bowl of oats mixed with banana, yogurt and a pinch of cinnamon powder makes a powerful breakfast.

Healthy fats such as almonds, chia seeds, olive oil, ghee help keep the neurons of the brain active. Chia seeds contain omega-3 fatty acids, which are very beneficial for the brain. Soaking a spoonful of chia seeds in your morning meal can greatly reduce the chances of feeling dizzy or losing focus throughout the day.

But many people start their morning with just tea or coffee. Although tea and coffee provide a temporary sense of freshness, it suddenly fades within a few hours, leaving you feeling tired or dizzy. Especially on an empty stomach, coffee creates acidity, which damages digestion and worsens mood. So it is better to eat something with coffee.

Foods that should be avoided in the morning include oily parathas, puris, fried rice, rolls, etc. These foods are heavy to digest, increase the amount of oil and sugar in the blood, and make you tired within a short time. These pave the way for insulin resistance, obesity, and diabetes in the long run.

So what could be an ideal breakfast food list?

Boiled or poached eggs + 2 brown breads + a bowl of papaya or banana

A bowl of oats + yogurt + chia seeds + banana + almonds

Red rice khichdi + a piece of boiled meat or egg + cucumber

A glass of milk or smoothie (fruit + yogurt) + some soaked almonds

Chola or mung bean sprouts + thin bread + a fruit

This type of breakfast will provide balanced energy to the body and give the brain the necessary nutrition and stability. You will be able to concentrate on work for a long time without getting tired.

In summary, breakfast is the body's first fuel. And if that fuel is nutritious, balanced and light, then your body and mind will be active throughout the day, your attention will be sharp, and not even a shadow of fatigue will touch you. So give importance to breakfast every day, give it time, because a conscious breakfast can be the key to a successful day.