Breakfast swap: Make your heaviest meal of the day healthy with these six options! - Slideshow

It is a known fact that breakfast is the most important meal of the day and one should have a big, filling start to remain energized for the rest of the day.

However, many people understand this as an opportunity to gorge on all their favourite foods, without taking the health factor into consideration.

A heavy and filling breakfast does not mean eating only carbohydrates and fats. It means consuming energy and fiber-rich and nutritious foods, that will provide you with the requisite fuel you need to kickstart your day.

If you're starting your day with foods that contain empty calories, it will have a reverse effect and make you feel sluggish and lethargic very soon.

Because you have a variety of nutritious options to choose from, we provide you with six of them so that you can make healthier choices for your first meal of the day.

Oatmeal is a rich source of soluble fibers (more than any other grain) that are linked to good heart health. It contains calcium as well as potassium which help reduce high blood pressure levels and also lowers cholesterol. One cup of dry oats (81g) contains approximately 307 calories, which means it's super filling and will give you the requisite energy boost you need.

Loaded with calcium and plenty of protein (nearly twice as much as regular yogurt), Greek yogurt will surely keep you full throughout the morning. Combined with nutritious fruits, it will have a better effect at boosting your energy levels. Choose a plain, non-fat variety and add some fruit to give it some sweetness and flavour. Also, it's a perfect breakfast to rustle up for the times you're getting late.

Bananas are known for its energy-rich composition. Just one big banana with a glass of milk can work wonders for your energy levels. They are the best sources of resistant starch, a healthy carbohydrate that keeps you feeling fuller longer. You can also combine it with your oatmeal to satiate yourself.

Eggs are a breakfast staple for people across the globe. In every form – boiled, scrambled, poached, half-boiled, fried, etc – they are super nutritious. Rich in proteins and nutrients like vitamin D, selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper, eggs are your perfect daily dose of energy.

If you're allergic to dairy products or prefer other options, then almond butter is perfect for you. The health benefits that almonds possess in abundance are not unknown. Almonds are a great source of proteins and is filled with monounsaturated fats. You can spread it on wholegrain bread or pair it with bananas to receive full advantage.

Many diet conscious people opt for whole-wheat bread instead of the normal white bread. This is because whole-wheat bread provides us with the nutrition of all three components of the wheat kernel. Rich in fiber and high in nutrients, whole-wheat bread is also great for reducing cholesterol levels.

-- By Udita Madan