For many, mornings begin with tea or coffee, but nutrition experts say sustained energy doesn’t have to rely on caffeine. According to integrative nutritionist Neeraja Mehta, simple whole foods can provide longer-lasting fuel. In a recent interview, highlighted by MSN, Mehta recommends oats for their slow-releasing carbohydrates, and eggs for high-quality protein and essential nutrients.
Other options include poha, a light, easily digestible dish, and bananas, which offer quick energy through natural sugars and potassium. Nuts, seeds, and sprouts round out the list, supplying healthy fats, fibre, and plant-based protein. Together, these foods help stabilise energy levels, reduce hunger spikes, and support overall health—without the crash often associated with caffeine.