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In the morning rush, we often leave the house after eating tea-biscuits or poha-upma. The stomach gets filled, but have you ever wondered why fatigue and lethargy start creeping into the body by noon? Why do cravings to eat something sweet or fried start appearing again and again before lunch time? The answer lies in your morning breakfast. Actually, when our body wakes up after 7-8 hours of sleep at night, it needs fuel. If this fuel is filled only with carbohydrates, the energy level will increase immediately and will crash just as quickly.

According to nutrition experts, the nutrient our body needs most in the morning is protein. Protein not only helps in building muscles but also works like a magic key to maintain energy throughout the day, boost metabolism and control frequent hunger pangs. Let us know which 5 superfoods you can include in your breakfast for a professional and energetic lifestyle, which are a perfect combination of both taste and health. If you are always confused about breakfast, then make these 5 things a part of your diet:

1. Eggs: The ‘gold standard’ of protein

When it comes to the easiest and highest-quality protein, eggs have no comparison. These are considered ‘complete proteins’ in the world of nutrition because they contain all the essential amino acids. If you are bored of eating boiled eggs every day, then you can make a fluffy omelette or scrambled eggs by adding lots of vegetables (like spinach, capsicum, onion) in olive oil. Along with protein, eggs also contain choline, which keeps the brain functioning and memory healthy.

2. Paneer and Tofu: Best Choice for Vegetarians

If you are a vegetarian or follow a vegan lifestyle, then cheese and tofu are the best sources of protein for you. About 18-20 grams of protein is available from 100 grams of cheese. In the morning, instead of heavy paratha, make a sandwich by applying light butter on multigrain bread and placing slices of raw cheese, tomato and black pepper. Vegans can take tofu in the form of bhurji. It is an excellent source of not only protein but also calcium, which strengthens the bones.

3. Soaked Almonds and Nuts: Small Grains, Big Bang

Often we forget to eat nuts for breakfast, even though they are a powerhouse of protein and healthy fats. It is very easy to include almonds, walnuts and chia seeds or pumpkin seeds in your morning breakfast. For this, soak 5-6 almonds and 2 walnuts overnight. Peel them and eat them in the morning. Apart from this, you can also add one spoon of chia seeds to your smoothie or oats. These take care of your heart health and satisfy untimely food cravings.

4. Greek Yogurt: Combo of Gut Health and Protein

The amount of protein in Greek yogurt is almost double that of ordinary yogurt. This is very good for those people who like to eat something light and cold in the morning. Mix some fresh berries (like strawberries or blueberries) and a teaspoon of honey in a bowl of Greek yogurt. Put some nuts on top. Your healthy breakfast that looks like five-star custard is ready. The probiotics present in it keep the stomach clean and makes the digestive system strong.

5. Sprouts and black gram: Homegrown and most effective superfood

Whole moong, moth and black gram, used in Indian kitchens for centuries, are a treasure trove of protein as well as fibre. This is such a budget-friendly option that everyone can easily adopt. Add finely chopped onion, tomato, cucumber, green chilli and a little lemon juice to sprouted moong and gram. Your spicy and protein rich ‘Sprouts Chaat’ is ready. Due to the high amount of fiber, it slows down digestion, due to which glucose is slowly released into the blood and you feel active throughout the day.

small changes, big impact

Living a great and energetic lifestyle does not mean that you give up your favorite food. The only thing that is needed is that you balance your plate ‘smartly’. When you go to your kitchen tomorrow morning, don’t think only about filling your stomach. Make sure to include at least one or two of the 5 things mentioned above in your plate.