“Eat breakfast like a king, lunch like a prince and dinner like a pauper”. Adelle Davis

"Breakfast is the first meal of the day, typically eaten in the morning, and provides the body with energy and nutrients after an overnight fast." ( WHO, "Healthy Eating")
Recommends breakfast include:
Whole grains (e.g., whole wheat bread, oats)
Fresh fruits and vegetables
Lean protein sources (e.g., eggs, dairy)
Healthy fats (e.g., nuts, seeds)
"Breakfast should provide a balance of carbohydrates, protein, and healthy fats to help maintain energy levels and support overall health." ( ICMR, "Nutrition and Health")
The importance of breakfast for overall health and well-being is a crucial aspect of our daily lives. According to the World Health Organization (WHO), a healthy diet helps protect against malnutrition in all its forms, as well as noncommunicable diseases (NCDs), including diabetes, heart disease, stroke, and cancer .
While WHO doesn't specifically highlight breakfast as a separate meal, they emphasise the importance of a balanced diet throughout the day. However, other reputable sources suggest that breakfast plays a vital role in maintaining energy levels, focus, and overall health.
Eating a healthy breakfast Boosts Metabolism, Improves Concentration
Supports Weight Management and Maintains Healthy Blood Sugar Levels.
Additionally, incorporating nutrient-dense foods into your breakfast can have long-term benefits, such as reducing the risk of chronic diseases and promoting overall well-being
Breakfast in Kashmir is a delightful and unique experience, which included a variety of traditional dishes to must be tried .Some of the traditional breakfast options Kashmiris have been taken since long time
Some of them include

Noon Chai

it is salty, pink tea that's a staple in Kashmiri households, often served with freshly baked bread especially in morning and in evening as a supper.

Girdah

It is type of bread made from refined white flour, kneaded into circles and baked in a wood-fired clay tandoor with some poppy or sesame seeds

Lavasa

An unleavened flatbread with a blistery surface, often stuffed with barbecued meat and chickpeas. But in morning taken with noon chai and butter

Bakarkhani

A round, layered bread resembling filo pastry, typically served with nun chai.

Satuu

Satuu, made of raw roasted rice and grinding it in a stone mill and that powder taken with noon chai.
Other bakery includes Sheermal,

Tealwour or Chouchewour, Kulcha

Crispy, palm-sized bread sprinkled with poppy seeds, available in sweet and savoury versions

Noon Chai, a traditional salted tea beverage in Kashmir, has been linked to several health concerns. The high salt content in Noon Chai is a major contributor to its potential side effects. According to the International journal of case reports and images. Some side effects of noon chai include:

Increased Risk of Gastric Cancer

Studies have shown that consuming Noon Chai daily may increase the risk of gastric cancer due to its high salt content ¹. The salt in Noon Chai can lead to chronic active gastritis, which may eventually develop into gastric cancer.

Thermal Injury to Gastric Mucosa

Drinking Noon Chai at high temperatures can cause thermal injury to the gastric mucosa, leading to inflammation and potentially increasing the risk of gastric cancer .

Exposure to Carcinogens

Noon Chai contains carcinogens like methylamine, ethylamine, and diethylamine, which can increase the risk of gastric cancer .

Other Health Concerns

While specific research on Noon Chai is limited, excessive salt consumption, in general, can lead to hypertension, cardiovascular disease, and kidney problems.
According to Indian journal of community health 2015 -73.2% of kashmiri tea drinkers consume more than 3 cups of noon chai increases risk of High blood pressure as it includes high sodium and caffiene which constrict blood vessels.
It's essential to note that moderation is key when consuming Noon Chai or any other salty beverage. To minimise potential side effects, consider reducing the amount of salt added to Noon Chai or exploring alternative, lower-sodium options.
As we know there is growing literacy everywhere and some traditions that have harmful effects especially on our lives they should be replaced with the healthier options and should be taken as positively
Here are healthier breakfast alternatives,

1. Oatmeal with fruits and nuts
2. Whole-grain toast with scrambled eggs and veggies
3. Smoothies with banana, low-fat milk
4. Whole-grain cereal with milk and sliced banana
5. Overnight oats with nuts and seeds, dry fruits
5 Whole-grain , fresh fruits or soaked chana

There are Kashmiri-inspired Breakfast Options also which include

1. Haak Saag with whole wheat bread and scrambled eggs
2. Nadur (lotus stem) cooked with spices and whole-grain rice
3. Kashmiri Chai with reduced sugar and whole-grain biscuits
4. Czot (whole-grain bread) with avocado and eggs
5. Lavasa (whole-grain flatbread) with hummus and veggies

Avoiding the noon chai completely and the kashmiri czot is not the solution but balancing it with proteins and other nutrients is the concern as only czot and noon chai in break fast increases risk of bloating, weight gain, digestive issues and in long term risks include cardiovascular diseases diabetes obesity nutrient deficiencies etc
As it includes refined flour, high carbohydrates , and salt
As Kashmiris are already taking high carbohydrate content in two meals in lunch and dinner.
So Encouraging the older generation in Kashmir to change their breakfast habits can be challenging, but here are some strategies that would really help
First of all there should be a Respectful Approach in which Involve family members to Engage younger family members to support and encourage changes.
As we Understand cultural significance and w e have to respect our cultural values and traditional breakfast habits and their emotional value.but. Gradual changes that Introduce small, incremental changes to avoid shocking their system.
It is the responsibility of educated youth and younger ones to explain the health benefits and make Share how healthier breakfast options can improve overall well-being.
We must share Local health statistics i.e Sharing data on Kashmir's health concerns (e.g., diabetes, heart disease).
Sharing Personal stories Share success stories of others who've made healthy changes.
I still remember the day I decided to revolutionise my breakfast habits. Growing up in UP, I was accustomed to traditional breakfasts like Czot (Kashmiri bread) with chai, or occasionally, parathas with vegetables. While delicious, these options often left me feeling lethargic and sluggish.
One morning, I realised that my sedentary lifestyle and unhealthy eating habits were taking a toll on my energy levels. I was constantly tired, and my focus was waning. As i used to take a noon chai which all day turned into acidity That's when I decided to take control.
. I discovered the importance of incorporating protein, fibre, and healthy fats into my morning meals.
I created an alternative day schedule, ensuring variety and balance:
The balanced approach transformed my mornings. I felt energised, focused, and ready to tackle the day.
My Czot and chai were replaced with healthier alternatives, but I still enjoyed traditional Kashmiri breakfasts on special occasions.
This transformation inspired my family and friends