Hungry again by

mid-morning? Your breakfast may be missing key nutrients
You finish breakfast, get on with your morning and, a few hours later, your stomach starts rumbling again. Before blaming yourself for having a “big appetite” or assuming that you lack self-control, take a closer look at what was on your breakfast plate.
Feeling hungry a few hours after eating is not necessarily a sign that you have overeaten. Hunger is influenced by several factors, including the composition of a meal, portion size, physical activity, sleep, stress and individual energy needs. A breakfast that is mostly refined carbohydrates, for example, may not keep you satisfied for as long as one that combines protein, fibre and healthy fats.
Breakfast can be filling without being excessively large. What matters is what those calories are made up of. A breakfast containing protein, fibre, complex carbohydrates and healthy fats tends to provide a more balanced nutritional profile. These nutrients can work together to support satiety and provide a steadier supply of energy through the morning.
Think of breakfast as building a team rather than choosing one “perfect” food.
Protein is particularly important for satiety. Eggs, Greek yoghurt or curd, milk, paneer, tofu, dal, sprouts and beans can all contribute protein to a morning meal. If your breakfast consists only of toast, biscuits or a bowl of refined cereal, adding a protein source may make it considerably more satisfying.
Try eggs with whole-grain toast, vegetable poha with curd, or oats topped with yoghurt and nuts.
Fiber adds bulk to food and can help you feel fuller for longer. Fruits, vegetables, whole grains, oats, beans, lentils, nuts and seeds are useful sources.
Instead of relying entirely on fruit juice, for example, eating a whole fruit provides fibre along with its naturally occurring sugars. Similarly, choosing oats or whole-grain bread over highly refined alternatives can increase the fiber content of your breakfast.
Carbohydrates often get blamed when hunger returns quickly, but they are an important source of energy. The bigger consideration is the type and overall balance of carbohydrates.
A breakfast based heavily on refined carbohydrates – such as sugary cereals, pastries or sweetened breads – may be less satisfying than one that combines whole grains with protein, fibre and healthy fats.
Whole-grain roti, oats, whole-grain bread, millets and other minimally processed carbohydrate sources can form part of a balanced breakfast.
Healthy fats can add flavor and staying power to a meal. Nuts, seeds, nut butters, avocado and certain vegetable oils provide unsaturated fats.