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What are the best foods to start and end your day with? Know it from experts

A recent study shows that both a pro-inflammatory diet and skipping breakfast are risk factors for depression

By: Kuldeep Sahani Jul 07,2024

We all know that maintaining a healthy diet is important, but did you know that eating the right foods at the right times of day is also essential?

Yes, you read that right.

Experts and several studies show that certain foods are best eaten at specific times of day. This means that an extra cheese pizza might not be as detrimental to your body if consumed at the right time.

The right breakfast

But what is the right food to start your day, you ask? Here is what experts have to say:

Sanchi Tiwari, a nutritionist at Lord’s Mark Biotech, Mumbai, tells India Today that one should keep in mind our individual nutritional goals before tailoring a specific diet plan, even for breakfast, but there are certain nutrients that she would recommend that can make a wholesome breakfast.

"It is essential to include a variety of essential proteins, carbohydrates, and micronutrients such as vitamins and minerals to get the right start to the day," she adds.

Jashan Vij, a health and fat loss coach agrees. According to him, starting our day with the right foods sets the tone for energy levels, focus, and overall well-being. He says to go for nutrient-dense foods that provide essential vitamins, minerals, and macronutrients to kickstart our metabolism and keep us energised throughout the morning.

Here are some examples of an ideal breakfast according to Jashan:

Oatmeal

"Rich in fibre, oatmeal provides long-lasting energy and helps stabilise blood sugar levels," Jashan says.

Eggs

High in protein, eggs help keep you full and satisfied, aiding muscle repair and growth.

Greek yoghurt

Packed with protein and probiotics, Greek yoghurt supports digestive health and keeps hunger at bay.

Berries

Loaded with antioxidants, vitamins, and fibre, berries are a nutritious way to add sweetness and nutrition to your morning meal.

Whole grain toast with avocado

According to Jashan, a breakfast like this provides healthy fats, fibre, and complex carbohydrates, ensuring sustained energy and satiety (the state of feeling full).

What about dinner?

Just as breakfast is often skipped, dinner is the meal we tend to get wrong. Whether we eat too much or too little, by the end of the day, we frequently make poor choices when it comes to the last meal of the day.

Many people go for fruit or could also be feasting after a strenuous workout session.

"I think people should pay attention to their work regime, calorific requirements, and fitness goals," Sanchi says.

She also suggests that our approach should be to consume light food at least two hours before sleeping and consume good food that can promote sleep while supporting metabolic activities.

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