Healthy choices made early in the day can have a significant impact on overall health and well-being, with nutritionists emphasizing that simple and sustainable eating habits in the morning often lay the foundation for long-term well-being. Ritika Samaddar, regional head, dietetics, Max Healthcare, said, forming healthy habits is not complicated. Samaddar said, “In my experience, the most successful nutrition routines are often the simplest ones that people can follow consistently. Starting the day with a nutritious meal and making thoughtful choices, such as a balanced breakfast or adding almonds to your morning snack, can help people stay on track with their overall health goals.”
He underlined that it is these small, sustainable habits that often make the biggest difference over time.
Monita Gehlot, dietician, AIIMS, Delhi, said the first meal of the day plays an important role in supporting metabolism, maintaining energy levels, improving concentration and contributing to overall diet quality.
He highlighted that in today’s fast-paced urban lifestyle, many people skip breakfast or rely on convenient but nutritionally poor food choices, which can affect nutrient intake and overall health over time.
“Establishing a simple and sustainable morning routine that includes nutrient-rich foods such as protein-rich foods, whole grains, fruits and healthy fats can help individuals meet their nutritional needs, make better dietary choices throughout the day, and support long-term well-being,” Gehlot said.
Consistency in meal timing and quality is often more important than following fad diets or restrictive eating patterns, she said.
Samaddar was also part of an interactive wellness session titled ‘Starting Every Morning Super: With 24 Nutrients of California Almonds’ organized by Almond Board of California in Pune recently.
The session was moderated by Samaddar and hosted by radio personality RJ Utsavi. Actress Urmila Kanetkar and influential personalities Sakshi Agarwal, Shilpa Mehar and Harsha Khatri also participated in the discussion.
Experts said growing urban lifestyles, busy schedules and increased reliance on convenience foods often lead people to skip breakfast or make poor nutritional choices, making a healthy morning routine more relevant than ever.
Sharing his perspective on maintaining wellness amid a busy lifestyle, Kanetkar said that consistency is often the key to maintaining healthy habits.
“With increasingly busy schedules, I think it’s important to find simple habits that naturally fit into everyday life. For me, mornings mean starting the day on a positive note, whether that means taking a moment for yourself or choosing a nutritious meal. California almonds are one of those easy things that fit well into a morning routine, and interactions like this are a great reminder that wellness often starts with small choices we make consistently,” she said.
Anjali Bhola, senior dietician, AIIMS, Delhi, said modern lifestyle often pushes nutrition to the background, especially in the morning.
“Most people leave home without or have inadequate breakfast due to busy schedules and later compensate for it with calorie-dense, nutrient-poor foods.
“Establishing a routine that includes nutrient- and protein-rich foods in the morning can support better dietary choices throughout the day. Research consistently shows that healthy eating patterns are created through repeated daily behaviors rather than occasional interventions.
“The focus should be on creating realistic habits of eating small amounts of nutrient-rich foods, drinking 2-2.5 liters of water per day, which will help individuals maintain good health in the long run,” he said.
Experts agreed that lasting health improvements are often driven not by drastic dietary changes, but by small, repeated activities like planning a balanced breakfast, staying hydrated and incorporating nutrient-rich foods into everyday routines.
She said starting the day on a positive note through mindful eating can contribute to better energy levels, better productivity and overall well-being, underscoring the importance of making informed food choices right from the first meal.
(This story has not been edited by NDTV staff and is auto-generated from a syndicated feed.)
