New Delhi, Sept. 17 -- Just because a breakfast looks healthy doesn't mean it will keep you full until 11 am. The problem isn't the food; it's the nutrients. When breakfast has refined carbs, added sugars, and very little protein, fiber, and healthy fat, it may digest quickly but may not provide long-lasting satisfaction.

"Milk provides protein, but commercial cereals are low in protein and fiber and high in sugar. Similarly, toast with jam, biscuits with tea, or fruit for breakfast may give you energy. They often don't keep hunger away for hours. Another common breakfast is a smoothie made from fruit and juice. You might feel full after drinking it, but the feeling won't last long," Dt Archana Batra, Dietitian and Certified Diabetes Edu...