Rahul Khanna, 54, gives a peek into his breakfasts

Rahul Khanna, a 54-year-old, shared images of his breakfasts on Instagram, displaying a variety of foods such as toast, avocados, fresh fruits, sausages, and more. Renowned clinical nutritionist Dt. Gulnaaz Shaikh commented on the breakfast choices, stating that eggs, vegetables, fruit, avocado, yogurt/curd, whole grains, nuts, and seeds are all beneficial foods as they provide protein, fiber, healthy fats, and important micronutrients.

When combined, these ingredients can help maintain satiety better than a breakfast primarily composed of refined carbohydrates or sugary foods.

Shaikh emphasized that the key is balance; a healthy-looking plate might become calorie-dense if portions of cheese, avocado, seeds, or spreads are excessive. A balanced meal incorporating eggs, vegetables, fruit, avocado, and salad can be an excellent option for weight loss, provided the portions are sensible and the overall daily intake is considered.

For those concerned about sodium, it is advisable to limit smoked salmon, especially as a daily protein choice, particularly for individuals who need to monitor their salt intake.

Regarding sausages, although eggs and vegetables are healthy components, processed meat should be consumed sparingly, not becoming a daily breakfast habit. Shaikh advised that eggs, pulses, paneer, tofu, curd, or other minimally processed proteins are preferable on most days. A breakfast containing blueberries, figs, and yogurt/curd with seeds is a healthy choice, as it provides fiber, protein, and healthy fats.

Opt for plain, unsweetened yogurt and let the fruit add natural sweetness. Seeds are nutritious, but a small portion is sufficient due to their high energy density.

Toast and coffee are also acceptable breakfast options. Whole-grain bread, paired with protein, is ideal, while coffee is generally fine for most individuals, but added sugar, syrups, and excessive amounts of cream can significantly alter its nutritional profile. Shaikh urged against attempting to recreate a "perfect" Instagram breakfast, instead recommending building a plate around protein, incorporating vegetables or fruit, selecting a sensible portion of whole-grain carbohydrates, and including healthy fats.

The ideal breakfast ultimately depends on individual health needs, activity level, appetite, and overall dietary habits.