nutrients to be eaten at breakfast, lunch and dinner; Suggest a nutritionist | health

What is the most important meal of the day – is it breakfast, lunch or dinner? While this can be a topic of debate, the best answer to this is “all”. One should not only carefully plan the breakfast or lunch but also the snacks to be eaten carefully keeping in mind how they will affect us in the long run. All of our meals should be balanced and contain essential nutrients that are important not only to energize us for the day ahead but also to build overall health as we age and increase our risk of many diseases. However, based on the time of your meal, you can break down these nutrients to reap the best health benefits. (Also read: 5 amazing nutrients to support your mental health)

Delnaz Chanduwadia, Senior Dietitian and Dietitian at Jaslok Hospital and Research Center talks about the essential nutrients for the three main meals of your day – breakfast, lunch and dinner.

Chanduwadia says, “Every food is full of macro and micro nutrients. Looking at food as just calories is very myopic. Food is more than just calories. Every meal should be balanced and should contain nutrients that aid in bodily functions,” says Chanduwadia, As Chanduwadia says.

She suggests adding the following nutrients to your meals every day


Breakfast should be full of protein, fat and fibre.

* Carbohydrates: If you indulge in high intensity activities – one can consume carbohydrates in the form of fruits in the morning on an empty stomach. Carbs help give that boost of energy and a jump start in the day. The fruit is also rich in essential vitamins and minerals that help regulate many functions in the body.

* Proteins: They work to repair the wear and tear. This is an ongoing process and most healing occurs at night. Protein acts as a raw material in this recovery process and needs to be consumed at every meal.

* Fats: They have a large number of functions and also help with satiety in the long run along with the fiber which helps in gut health.

Breakfast: Eating fruit on an empty stomach may be beneficial (YouTube)

lunch and dinner

* High-quality carbohydrates and proteins: Lunch should be a balanced meal of high quality carbohydrates, high biological value protein, good fats and fibre. Proteins are an integral part of every meal. They cannot be stored in the body the way fats and carbohydrates can. Hence the protein in each meal is the most important.

*Essential fats: They increase the metabolic rate, burn fat, lubricate, maintain the integrity of nerve cells, etc. 1 gram of fat gives 9 kcal, while 1 gram of carbohydrates gives 4 kcal. With this in mind, a small amount of fat helps with feeling full. Fat is also the basis of many hormones and must be consumed in regulated amounts.

*the basic: Helps maintain gut health. It also works as an antibiotic. Because of our increased intake or processed foods – a lot of metabolic problems arise due to a lack of fiber intake. It is important to ensure that we consume at least 15-200 grams of salad for lunch and dinner.

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