Essential nutrients for breakfast, lunch, and dinner, according to a dietitian


Which meal—breakfast, lunch, or dinner—is the most crucial of the day? The ideal response to this is “all,” even though it’s debatable. Not only should breakfast and lunch be carefully planned, but snacks should also be consumed with awareness of their potential long-term effects. All of our meals should be well-balanced and contain the critical nutrients we need to maintain overall health as we age and become more susceptible to a variety of illnesses, as well as to provide us the energy we need for the day ahead. To get the optimum health benefits, you can divide these nutrients according to the timing of your meal.

The chief dietician and nutritionist of Jaslok Hospital & Research Centre, Delnaz Chanduwadia, discusses the essential nutrients for each of the three main meals of the day—breakfast, lunch, and dinner.

“There are macro and micronutrients in every diet. Being extremely myopic means viewing food as just Kcals. Calories are only one aspect of food. Every meal should be well-balanced and include nutrients that support bodily processes “declaring Chanduwadia.

She advises including the following nutrients in each of your daily meals.


Protein, lipids, and fibre should all be abundant during breakfast.

* Carbs: If you engage in high-intensity activities, you can have carbohydrates in the morning on an empty stomach in the form of fruits. The morning energy boost that carbs provide is a great way to start the day. Additionally, fruits are a great source of vital vitamins and minerals that support the body’s numerous physiological processes.

* Proteins: They aid in the repair of damage. The majority of recuperation happens at night and is a continuous process. Every meal should contain protein because it serves as the raw material for this recuperation process.

* Fats: They serve a variety of purposes and, together with fibre, which promotes gut health, also help with long-term satiety.


* High biological value protein, healthy fats, and fibre must all be included in a lunchtime meal that is balanced with excellent quality carbohydrates. Every meal must include protein because it cannot be stored in the body like fat and carbohydrates can. Proteins are a necessary component of every meal. So the most crucial component of any meal is protein.

*Essential fats: They help to preserve the integrity of the nerve cells, increase metabolic rate, burn fat, and lubricate the body. Compared to 1 gramme of carbohydrate, which provides 4 kcals, 1 gramme of fat provides 9 kcals. A modest amount of fat aids with satiety in light of this. Fat must be ingested in controlled proportions because it is the building block of numerous hormones.

*Fibre: It serves as a prebiotic and promotes digestive health. Numerous metabolic problems are brought on by our increased consumption of processed foods and low intake of fibre. Making sure we eat at least 15-200g of salad for lunch and dinner is crucial.