​5 foods a nutritionist says to avoid for breakfast and what to eat instead​

You wake up and reach for the usual. It feels quick, familiar, maybe even comforting. But according to Dr. Memona Tariq, a clinical dietitian at Rabia Memorial Hospital and an experienced online nutrition coach, breakfast plays a key role in keeping energy and hunger levels steady throughout the day. After working with over 1,000 clients across the globe, she says small shifts in your morning meal can make a big difference. Some everyday choices may be slowing you down — but a few smart swaps can help turn things around. Scroll down to see what to rethink, and what to eat instead.

It’s the go-to in so many homes, strong tea and a couple of biscuits or rusks dipped until soft. But this combo is mostly refined carbs and sugar, which gives you a short burst of energy followed by a crash. There’s no protein, no fibre, and it leaves you hungrier within the hour.

Try this instead:

Have your tea with a boiled egg and a slice of whole grain toast. The egg’s got the protein, the toast’s got the fibre and slow carbs, and together they actually keep you full and stop that weird hunger crash later.

It’s hot, crispy, and tastes like home but eating plain paratha with just chai is a missed opportunity. The paratha alone is heavy on refined carbs and fat, especially if it's fried, and chai doesn’t bring anything to balance it out.

Try this instead:

If you’re in the mood for paratha, go ahead and have one — just keep it simple and pair it with plain dahi. The curd adds protein, keeps the meal light, and helps with digestion too.

Those bright cereal flakes might look healthy on the box, but most are just sugar with a multivitamin tag. They break down fast, spike your blood sugar, and leave you reaching for another snack way before lunch.

Try this instead:

Try oats instead. Throw in some chia seeds, a few chopped nuts, and a little cinnamon. It’s warm, keeps you full, and doesn’t mess with your blood sugar like those sugary flakes do.

Fruit’s healthy, sure but if you have it alone, or just as juice, it’s kind of a sugar rush with no brakes. No protein, no fat, nothing to keep it going. You’ll be hungry again in no time, and probably tired too.

Try this instead:

Blend your fruit into a smoothie with milk or plant milk, flaxseed, and a scoop of protein powder or nut butter. It’s still sweet and refreshing, but much more balanced and lasting.

It’s the classic indulgent breakfast, especially on slow, lazy Sundays, but it’s heavy, oily, and not ideal to start your day with. You get fullness, but also sluggishness, bloating, and a big calorie load with very little real nourishment or balance.

Try this instead:

Make it lighter with a homemade chapati, cooked chana with minimal oil, some fresh coriander, and plain yogurt on the side. It’s still flavourful, filling, and deeply satisfying but far more nourishing.