New Delhi

Nutrition experts have emphasised that healthy dietary decisions made in the morning can significantly influence long-term health and overall well-being, noting that simple and consistent breakfast habits often form the basis of a sustainable wellness routine.

According to Ritika Samaddar, Regional Head of Dietetics at Max Healthcare, effective nutrition is less about complexity and more about consistency.

“In my experience, the most effective dietary routines are simple ones that people can maintain over time. Beginning the day with wholesome foods and making mindful choices—such as including almonds in a balanced breakfast or as a mid-morning snack—can help individuals stay aligned with their health goals,” she said.

Samaddar stressed that small, steady habits often deliver the most lasting health benefits.

Echoing similar views, Monita Gahlot, a dietician at AIIMS Delhi, said the first meal of the day is crucial for maintaining energy levels, supporting metabolism, enhancing focus, and improving overall nutritional balance.

She noted that in fast-paced urban lifestyles, many individuals either skip breakfast or consume convenience foods that lack proper nutrition, which can negatively affect health over time.

Gahlot recommended incorporating protein-rich foods, whole grains, fruits, and healthy fats into morning meals to ensure balanced nutrition and better dietary choices throughout the day. She also emphasised that maintaining regular meal timing and quality is more beneficial than following restrictive or fad diets.

Samaddar recently participated in an interactive wellness session titled “Har Subah Ki Super Shuruat: California Almonds ke 24 Nutrients ke Saath”, organised by the Almond Board of California in Pune. The event was moderated by her and hosted by radio personality RJ Utsavi, with participation from actress Urmila Kanetkar and influencers Sakshi Agarwal, Shilpa Meher, and Harsha Khatri.

Experts observed that modern urban lifestyles, tight schedules, and increasing dependence on processed foods often lead to poor breakfast habits, making morning nutrition more important than ever.

Sharing her personal approach to wellness, Urmila Kanetkar said consistency is key in maintaining healthy routines. She added that small habits—such as starting the day calmly or choosing nutritious foods like almonds—can make a meaningful difference when followed regularly.

Senior AIIMS dietician Anjali Bhola pointed out that busy routines often push nutrition to the background, especially in the morning.

She explained that many people leave home without eating properly and later compensate with high-calorie, low-nutrient foods. Bhola added that research shows healthy habits are built through consistent daily behaviour rather than occasional efforts.

She recommended regular hydration and the consumption of small, nutrient-rich meals throughout the day to support long-term health.

Experts collectively concluded that sustainable health improvements are driven not by drastic diet changes but by small, consistent habits such as eating balanced breakfasts, staying hydrated, and including nutrient-dense foods in daily routines.

READ MORE: How Amal Ayub's Bridalbug.Co is redefining luxury weddings

They said a mindful start to the day can improve energy levels, productivity, and overall wellness, highlighting the importance of informed food choices from the very first meal of the day.