Healthy breakfast: How to start your day with a balanced meal that gives your body energy and preserves your health

Healthy breakfast: The best foods to start your day energized and common mistakes that may reduce the benefits of the morning meal

Al-Wasat Iraqi newspaper – Health section

At the start of every morning, people seek the energy and focus needed to face the day's demands, and breakfast is an important opportunity to supply the body with the nutrients it needs, especially after long hours of sleep.

But a healthy breakfast does not mean eating large amounts of food, nor is it limited to milk and eggs as some believe; it depends on a balance of proteins, fiber-rich carbohydrates, healthy fats, vitamins and minerals.

In this report, Al-Wasat Iraqi newspaper reviews the main components of a healthy breakfast, its benefits for the body, and the best options suitable for Iraqi families.

First: Why is a healthy breakfast important?

Eating a balanced morning meal can contribute to a range of health benefits, the most prominent of which are:

1. Supplying the body with energy

A breakfast that contains whole grains and proteins helps provide the energy needed for morning activities, instead of relying on quick sugars that may be followed by a return of hunger in a short time.

2. Improving the feeling of fullness

Eating eggs, yogurt, or legumes with fiber-rich foods helps extend the feeling of fullness and may reduce the desire to eat unhealthy snacks.

3. Supporting concentration and activity

Adequate nutrition and good hydration help support the body's and brain's functions, especially for people who feel hungry in the morning or perform activities that require mental and physical effort.

4. Providing essential nutrients

Breakfast is an opportunity to obtain protein, calcium, iron, fiber and vitamins—elements the body needs to maintain normal functions.

It is important to note that breakfast is not obligatory for everyone, and the overall quality of the diet throughout the day remains more important than simply eating a morning meal.

Second: What are the best foods to eat for breakfast?

1. Eggs… a source of protein and nutrients

Eggs are a good breakfast option because they contain high-quality protein, as well as choline, vitamin B12 and other nutrients.

They are best eaten boiled or cooked with a moderate amount of oil, with vegetables and whole-grain bread.

2. Oats… fiber that helps with satiety

Oats contain soluble fiber, notably beta-glucan, which can help lower levels of harmful cholesterol when consumed as part of an appropriate diet.

They can be prepared with milk or natural yogurt, and topped with apple or banana pieces and a small amount of nuts, without needing large amounts of sugar.

3. Natural milk and yogurt

Milk and yogurt provide protein and calcium, and can be combined with fruit and oats for an easy-to-prepare meal.

It is preferable to choose unsweetened natural varieties, because some flavored products contain high amounts of added sugar.

4. Fresh vegetables and fruits

Cucumber, tomato, carrot, apple and orange are suitable additions to breakfast because they contain water, fiber and vitamins.

It is preferable to eat whole fruit rather than just its juice to benefit from the fiber and the feeling of fullness.

5. Brown bread and whole grains

Bread made from whole wheat provides the fiber and carbohydrates the body needs.

It is better to ensure the product is truly made from whole grains, because brown color alone does not necessarily mean it is healthier.

6. Nuts and olive oil

Unsalted nuts and olive oil contain beneficial unsaturated fats when used instead of saturated fats.

However, they should be eaten in moderate amounts because they are calorie-dense.

Third: How to prepare a healthy Iraqi breakfast?

A healthy breakfast does not require imported or expensive ingredients; balanced meals can be prepared using foods available in most Iraqi homes.

Model one: A complete Iraqi breakfast

• A boiled egg.
• A moderate piece of whole-wheat bread.
• Cucumber, tomato and fresh vegetables.
• A cup of unsweetened natural yogurt.
• Water or tea without sugar, or with a small amount of sugar.

Model two: An economical and nutritious breakfast

• A small dish of boiled fava beans or chickpeas.
• A small amount of olive oil and lemon.
• Whole-grain bread.
• Fresh vegetables.

Model three: A quick breakfast for employees and students

• A cup of natural yogurt.
• A few tablespoons of oats.
• A small banana or an apple.
• A small amount of unsalted walnuts or almonds.

These options help combine protein, fiber and healthy fats, with the possibility of adjusting quantities according to age, physical activity and individual needs.

Fourth: Foods to reduce in the morning

Not all foods served at the breakfast table are suitable for daily consumption in large amounts.

The most notable options to watch are:

Pastries and sweets: They may contain high amounts of sugar, refined flour and saturated fats.

Soft drinks and sweetened juices: They provide sugar and calories without the equivalent fiber found in whole fruit.

Processed meats: Such as hot dogs and some mortadella, which are best limited within a healthy diet.

Highly salty cheeses: They can increase sodium intake, especially if eaten in large amounts and frequently.

Heavily sweetened tea: It can raise total added sugar consumption during the day without the person noticing.

This does not mean total abstinence from all these foods, but reducing their frequency and choosing better alternatives whenever possible.

Fifth: Does eating breakfast help with weight loss?

A healthy breakfast is sometimes linked to better hunger control, but eating it does not automatically lead to weight loss.

Weight loss primarily depends on the balance between calories consumed and calories burned by the body, along with the quality of the diet, physical activity and sleep.

A protein- and fiber-rich breakfast may help some people regulate their appetite, while others prefer to delay their first meal of the day.

Therefore, there is no single meal that suits everyone.

Sixth: What is the best breakfast for children?

Children need varied meals that help meet the needs of growth, learning and physical activity.

Appropriate options for children, depending on age, include:

• Well-cooked eggs.
• Milk or age-appropriate yogurt.
• Bread made from whole grains.
• Fresh fruit cut in a safe way.
• Oats without excessive added sugar.

It is preferable not to rely daily on highly sweetened breakfast cereals or biscuits as a substitute for a varied meal.

For young children, consider their ages when offering food and avoid whole nuts and other foods that may cause choking.

Seventh: Is coffee alone enough for breakfast?

Coffee may temporarily increase alertness thanks to caffeine, but by itself it does not provide the protein, fiber and other nutrients found in balanced meals.

Coffee can be part of a healthy eating pattern, taking into account the effect of caffeine on sleep and each person's health status.

Eighth: Should you eat breakfast immediately upon waking?

There is no general scientific rule that obliges everyone to eat breakfast within a specific number of minutes after waking.

The appropriate timing depends on feelings of hunger, work schedule, sleep, physical activity and health status.

People with diabetes who use certain blood-sugar-lowering medications may need to organize meal times according to their doctor's guidance to avoid low blood sugar.

Conclusion: A healthy breakfast is a simple habit that makes a difference

Building better eating habits does not necessarily start with major changes or expensive foods; it may begin with a simple morning table that includes eggs or legumes, whole-grain bread, vegetables and unsweetened dairy products.

Variety, moderation and reducing added sugars, salt and unhealthy fats remain among the most important principles that help improve diet quality.

Al-Wasat Iraqi newspaper stresses that attention to health begins with small daily decisions, and that choosing a balanced morning meal can be a helpful step toward a healthier, more active lifestyle.

 The piece relied on guidelines from the Harvard School of Public Health on balanced meals and recommendations from the UK's National Health Service on reducing sugar and improving breakfast choices.