Dos And Don’ts Of Having A Heavy Breakfast: A Short Guide
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Breakfast is often considered the most important meal of the day, and in India, it holds significant cultural and nutritional value. It is the first meal that traditionally everyone in the house eats after usually having a bath. We tend to go heavy on breakfast, as it is considered an important meal of the day by many. And some of the most common dishes eaten across India are parathe, kulche, masala dosa, deep-fried jalebi, kachori, and more. But are we mindfully eating the important meal of the day? How heavy can a breakfast be?

A heavy breakfast can provide the energy needed to kickstart your day and keep you fuelled until your next meal. However, it's crucial to strike a balance between indulgence and nutrition. Today, we will look at the dos and don'ts of having a heavy breakfast to ensure you enjoy a wholesome and nourishing start to your day.

Dos' of Having a Heavy Breakfast:

Here are a few healthy breakfast habits and inclusions that you can put into practise:

Embrace Regional Favourites

India is a diverse land of flavours, and each region boasts its own unique breakfast delicacies. Embrace regional favourites like poha from Maharashtra, idli from South India, parathas from Punjab, or dhokla from Gujarat, as they are not only delicious but also rich in essential nutrients. Moreover, Indian cooking embraces seasonal produce, so that is also a huge benefit.

Recipe - HomeCookingShow

Protein Power

Including protein-rich foods like paneer, lentils, or sprouts can enhance your breakfast's nutritional profile. Proteins promote satiety, help repair and build tissues, and regulate blood sugar levels, keeping you energised throughout the day. You can try out paneer bhurji, soya keema, or egg masala as your protein-rich, yummy breakfast.

Whole Grains and Millets

Opt for whole grains like brown rice, millets, or multigrain bread to boost fibre intake, aid digestion, and provide sustained energy release. Incorporate traditional grains like ragi, jowar, or bajra for added nutritional benefits. You can make a healthy breakfast porridge with grains and veggies!

Fruitful Additions

Fresh fruits add a splash of flavour, colour, and essential vitamins to your breakfast. Include a variety of seasonal fruits or whip up a fruit salad to add natural sweetness without relying on processed sugars. You can also make wholesome smoothies and juices with whatever seasonal fruits are available.

Healthy Fats

Include sources of healthy fats such as nuts, seeds, and coconut in your breakfast. They provide essential nutrients, support brain function, and help keep you feeling full for longer. Roasted nuts can be a good post-workout breakfast option as well. Add them to your salads too, or soak the nuts at night and eat them in the morning on an empty stomach.

Herbal Teas and Beverages

Recipe - Satvic Movement

Try to add herbal teas like green tea or tulsi tea or traditional beverages like masala chai with less sugar to keep you hydrated and stimulate your senses. Herbal teas really wake you up, detoxify your body in the morning, and give you the energy to start the day on a fresh note.

Don'ts of Having a Heavy Breakfast:

Some breakfast options are heavy, but they may not be packed with nutrition as much, so it is best to avoid them. Here are a few options:

Excessive Sugary Treats

Avoid starting your day with sugary treats like pastries, doughnuts, or overly sweetened cereals. These can lead to energy crashes and unhealthy cravings throughout the day. Have the regular breakfast pancakes or waffles, but do not top them with excessive whipped cream, chocolate syrup, canned fruits, or other artificial flavours. Avoid treats like jalebi and other sweets that are otherwise popularly eaten for breakfast, especially if your daily routine does not include much physical activity.

Limit Fried Foods

While Indian cuisine offers a variety of delectable fried breakfast options, it's best to consume them in moderation. Fried foods can be high in unhealthy fats and contribute to weight gain and other health issues. Dishes like bhajiya, pakora, samosas, and chops should not be a regular part of your breakfast.

Beware of Refined Carbohydrates

Steer clear of refined carbohydrates like maida or refined sugar, as they lack essential nutrients and can spike blood sugar levels. Instead, opt for atta or whole-grain foods and use honey or jaggery lightly as sweeteners in your meals.

Curb Salt Intake

Indian breakfast dishes can sometimes be high in salt due to added spices or pickles. Be mindful of your salt intake to prevent hypertension and related health concerns. Foods high in sodium should be avoided, like store-bought and packed items, i.e., processed bacon, soups, or sausages. They are very high in sodium, which the body has difficulty adjusting to in the morning.


Although a heavy breakfast is beneficial because you are eating after a long gap, avoid overeating to prevent feelings of sluggishness and discomfort. Big portions of breakfast need not necessarily be the best way to eat breakfast. Listen to your body's cues and eat until you feel comfortably satisfied. Practise mindful eating and make breakfast the best meal of the day!