Breakfast has been known as the most important meal to start our day after hours of fasting in our good night sleep. The first meal of the day helps you to replenish your energy and stay focused on your daily activities. Studies have shown that people who had a good breakfast are known to be more energetic, have a stabilized mood, and more concentration. (VinMec, 2025 )
However, we live in a modern era where people are constantly in a rush where they go off to work or school without breakfast or they do have breakfast but not in the most nutrient compiling way. Due to work hour rush, they totally rely on fast processed combo food that causes them to have an unbalanced diet at the very start of their day. Eating in a rush as well could cause you bloating and indigestion as you go through your day. So, What’s making us feel sluggish by the time you hit work or school and snooze on your desk?
In our early days of life, we are always served biscuits with Milo or Coffee or Tea to start off the breakfast but these are empty calories that fill your stomach for nothing. The biscuits is a product that is highly processed and high in sugar. These can spike up the blood sugar and also trigger your hormones. For the drinks, it's full of sugar for Milo and for the Coffee and Tea contains caffeine which can increase your acid in your stomach affecting your body to undergo acid reflux and bloating. ( Reliance, 2025 )This type of food can be used as a snack during the tea time but not for an early morning meal. Instead try having some fresh fruits, plenty of warm water, eggs and some roasted snacks like chickpeas. These are great nutrients for the body to kickstart your day.
A jam on bread, spread of chocolate or even a toasty juicy sandwich is a faulty advertisement for a good nutrient meal if you are preparing them wrongly. White bread is known for its sugary content, less fiber and also refined carbohydrates. Jam and chocolate spreads on the hand are highly on sugar which both combinations of these foods will just blast off your blood sugar early in the morning.
But what about our toasty sandwich? Isn't it healthy?
This comes to a point on how you prepared it but overall people are preparing it with fatty meat, so much sauces, white bread, and excessive butter leading the meal to consist high on saturated fats, sodium, and refined carbs. So, let’s swap the white bread with whole wheat bread/grain bread or perhaps sourdough. For meat wise, instead of oily fried chicken or beef, go for lean meats that are grilled. Load up the sandwich with veggies such as tomatoes, lettuces, onions, olives, and more. This will boost up your fiber intake of the day. For the sauces, use them in moderation and not to flood up your sandwich.
Kids go to school by having sugary cereals with milk which is equal to having a high sugar meal. Store bought cereals are highly sugar and highly processed. Instead of going for a sugar rush, have eggs instead, preferably boiled or steamed. Two to three boiled eggs can keep your body energetic. Other than that, you may have millet porridge or millet puttu. It's rich in iron, protein and calcium compared to milk. This is good absorption of nutrients for your body.
Food plays a big role in your day and also in the long run for longevity. Health starts with the lifestyle choices you make in your daily routine. You can still consume highly processed food but in the long run you will face issues with your health. You might not see it now but in the future your body will start to deteriorate from the consumption and just give up on you.
The best food lifestyle you could give yourself and your family is starting from whole food. Studies has shown that consuming whole food helps with longevity and strong healthy long life due to its natural nutrients, control in sugar and cholesterol and many more. Whole food can help you with weight management and enhancing satiety in your life. Not only that it gives you so many benefits from heart health to brain health. ( Liv, 2026 )
Consume real, stay real — because how you start your day is how you shape your life. So, starting now, get some healthy meals in your belly and your life will thank you. Besides, what's more expensive, a healthy lifestyle or the amount of hospital bills you want to pay for a lifetime.
Abirami Ravi (abirami1999ravi@gmail.com) is a content creator under the Newswav Creator programme, where you get to express yourself, be a citizen journalist, and at the same time monetize your content & reach millions of users on Newswav. Log in to creator.newswav.com and become a Newswav Creator now!
The User Content (as defined on Newswav Terms of Use) above including the views expressed and media (pictures, videos, citations etc) were submitted & posted by the author. Newswav is solely an aggregation platform that hosts the User Content. If you have any questions about the content, copyright or other issues of the work, please contact creator@newswav.com.
