Eggs have long been a breakfast staple, and for good reason. They're a nutritional powerhouse, packed with high-quality protein, essential vitamins, and minerals. According to the Food and Drug Association of US, each large egg contains about 6 grams of protein, making it a great way to start your day. But why limit yourself to eggs alone? Let's introduce a protein-rich partner: hummus.

Hummus is a creamy dip made from chickpeas, tahini, lemon juice, and garlic, is not only delicious but also a fantastic source of plant-based protein. While the exact protein content can vary, a quarter-cup serving of hummus can provide around 4 grams of protein. By combining eggs and hummus, you create a dynamic duo that offers a complete package of nutrients.

What Are Some Benefits Of A Protein-rich Breakfast?

A protein-rich breakfast can set the tone for a healthy day. When you start your morning with a good dose of protein, you're not only fueling your body but also influencing various aspects of your health. Nutr Rev study 2024 protein aimed to understand how the amount of protein we eat at breakfast affects our muscle mass and strength. After carefully reviewing thousands of articles, we selected 15 studies for a deeper analysis.

Their findings suggest that eating a high-protein breakfast may help increase muscle mass, especially for older adults. However, the impact on muscle strength is less clear. More research is needed to confirm these findings and to determine the optimal amount of protein for breakfast. In conclusion, while a protein-rich breakfast shows promise for maintaining muscle health, more high-quality studies are necessary to provide definitive answers. Here are some ways it can benefit you.

Muscle Health

Protein is the building block of muscles. Consuming protein early in the day can help stimulate muscle protein synthesis, especially important for older adults and individuals engaged in strength training.

Appetite Control

Protein helps you feel fuller for longer. By including protein in your breakfast, you can reduce cravings and overeating throughout the day.

Improved Focus

Protein-rich foods can help stabilize blood sugar levels. This can lead to improved focus, concentration, and overall cognitive function.

Weight Management

A protein-packed breakfast can help you maintain a healthy weight. Studies have shown that people who eat protein-rich breakfasts tend to consume fewer calories throughout the day.

Mediterranean-Inspired Breakfast Ideas

The Mediterranean-inspired breakfast as well as the entire cuisine has been noted to be very nutritious and good for your health. It is a delicious and nutritious way to start your day. By combining the best of Mediterranean cuisine with a protein-packed twist, you can create meals that are both satisfying and healthy. According to Cleveland Clinic Mediterranean Diet is a healthy eating pattern that focuses on plant-based foods like fruits, vegetables, and whole grains. It also includes healthy fats, primarily from olive oil. This diet has been linked to a reduced risk of heart disease and other chronic health conditions. A registered dietitian can help you tailor this diet to your specific needs and preferences. Here are some dishes you can try

Hummus and Veggie Dip

Cut up fresh vegetables like carrots, cucumbers, bell peppers, and cherry tomatoes. Serve them with a side of creamy hummus. This combination provides a good dose of protein, fiber, and essential vitamins.

Hummus-Filled Omelet

Enjoy your classic omelet by adding a scoop of hummus to the egg mixture. The creamy hummus adds a unique flavor and a boost of protein. You can also add your favorite vegetables like spinach, mushrooms, or tomatoes to make it even more nutritious.

Hummus and Egg Sandwich

Spread a generous amount of hummus on a whole-grain toast. Top it with a fried or scrambled egg. You can also add some fresh herbs like basil or parsley for extra flavor.

In India, more than one in four people has hypertension, and cumulatively, over 90 per cent of adults with hypertension are either undiagnosed, untreated, or treated but still live with uncontrolled blood pressure. Experts say this growing burden needs urgent attention.

In an interview with HealthandMe on World Hypertension Day 2026, Professor Vivekanand Jha, Executive Director of The George Institute for Global Health, suggested that one practical solution may be as simple as switching to potassium-enriched low-sodium salt substitutes (LSSS).

Current estimates show that Indians consume between 8 and 11 grams of salt (equivalent to 3.2–4.4 grams of sodium) per day — nearly double the World Health Organization recommended limit of 5 grams of salt (2 grams of sodium).

Low-sodium salt substitutes are composed of approximately 70–75 per cent sodium chloride and 25–30 per cent potassium chloride. They reduce sodium intake while increasing potassium consumption, helping lower blood pressure and reduce cardiovascular risk.

In January 2025, the World Health Organization released guidelines recommending potassium-enriched salt substitutes to combat hypertension and related heart risks. The guidelines suggest replacing regular table salt, which is high in sodium, with potassium-enriched alternatives that may help reduce noncommunicable diseases such as cardiovascular disease and chronic kidney disease by lowering blood pressure.

Dr Jha was also part of a consensus statement released by experts in clinical medicine, public health, and nutrition, recommending potassium-enriched low-sodium salt substitutes as an effective intervention to reduce hypertension and cardiovascular disease in India.

Here are excerpts from the interview:

Q. Is asking people to simply switch to a healthier salt more realistic than expecting them to completely change their diets?

Dr Jha: Public health works best when solutions fit naturally into people’s daily lives. Asking families to completely change what they eat is extremely difficult because food habits are emotional, cultural, and built over generations. But asking them to switch the type of salt they use at home is a much simpler and more achievable step. The taste remains familiar, cooking habits do not change, and yet the health benefits can begin immediately.

In a country like India, where a large proportion of sodium intake comes from salt added during cooking, this becomes a very practical intervention. It is not about perfection — it is about finding solutions that ordinary families can realistically adopt and sustain. There are, of course, other dietary factors that also need attention, such as excessive sugar intake, processed foods, and poor fruit consumption.

Q. High blood pressure medicines are often prescribed quickly. Are doctors giving enough importance to simple dietary changes like switching to healthier salt, or is prevention still underestimated?

Dr Jha: The answer is a definite no.

Our healthcare system is designed around managing disease once it appears, rather than reducing people’s need to come to hospitals by preventing disease in the first place.

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In a busy clinic, physicians often have only a few minutes with each patient, making detailed dietary counselling difficult. At the same time, advice like “eat less salt” can feel abstract or impractical for many patients. There are also systemic incentives that prioritize medicines over preventive care.

We need much stronger integration of nutrition and prevention into routine medical practice. If we truly want to reduce the burden of hypertension and its complications — including cardiovascular disease, stroke, and chronic kidney disease — prevention cannot remain an afterthought.

Q. Low-sodium salt may not suit some people with kidney disease or those on certain medicines. How can these risks be managed without discouraging the wider population from benefiting?

Dr Jha: This is an important conversation and needs to be handled responsibly and transparently. There is a small group of patients — particularly some people with advanced kidney disease or those on specific medications — for whom excess potassium may not be appropriate.

However, for the vast majority of the population, including many people with early-stage kidney disease, low-sodium salt substitutes are safe and beneficial. We have repeatedly shown this through modelling studies.

The challenge is ensuring that a legitimate caution for one group does not unintentionally discourage everyone else. That is why clear labelling, better awareness among healthcare professionals, and honest public communication are essential. Public health decisions are often about balancing risks and benefits, and in this case, the potential population-level benefits are very significant, including for a large majority of patients with chronic kidney disease.

Read More: Heart Diseases, Mental Disorders And Cancer Among 62 Health Risks Linked To Alcohol Use: Study

Q. Emerging evidence suggests increasing potassium may be as important as reducing sodium. Does this change how India should approach hypertension prevention?

Dr Jha: This is a very important point and broadens the conversation in a meaningful way. As it turns out, many physicians are also unaware that potassium intake among Indians is substantially lower than recommended, and that increasing potassium intake can help lower blood pressure and improve cardiovascular health.

What makes low-sodium salt substitutes particularly valuable is that they address both issues together — they reduce sodium while increasing potassium through a product people already use every day. This dual benefit could make a meaningful difference at scale.

It does not replace the need for healthier diets overall, but it does provide a practical and scalable public health tool.

Prime Minister Narendra Modi has recently urged Indian households to reduce their cooking oil consumption by at least 10 per cent.

While the appeal is part of a broader strategy to decrease India’s heavy reliance on imports, which currently accounts for 65 per cent of its edible oil needs, and comes amid the escalating Iran-US war, health experts said that this should become the norm in the country, burdened with chronic diseases.

High consumption of edible oils, particularly those high in saturated and trans fats like palm oil, is strongly linked to a higher risk of non-communicable diseases (NCDs) such as cardiovascular diseases, obesity, type 2 diabetes, and certain cancers.

These NCDs are also the leading cause of mortality in India, accounting for approximately 63–66 per cent of all deaths.

“Prime Minister Narendra Modi’s appeal to reduce oil consumption is not just a temporary health message, but a lifestyle habit every Indian family should adopt permanently. Excessive oil intake has become one of the major contributors to rising obesity, diabetes, hypertension, and heart disease cases in India, especially among younger populations,” Dr. Arvind Dambalkar, Senior Consultant & Head – Interventional Cardiology, Sarvodaya Hospital, Faridabad, told HealthandMe.

Dr. Madhu Nahar Roy, Director, Internal Medicine - Paras Health Udaipur, added that the message on reducing oil consumption is timely, especially as lifestyle diseases continue to rise across India.

PM Modi’s Call To Reduce Oil Intake

PM Modi first urged Indians to reduce cooking oil consumption by 10 per cent during his 79th Independence Day address, highlighting the need to tackle the rapidly rising burden of obesity and lifestyle diseases in India.

"In the coming years, obesity can become a major challenge for our country," the Prime Minister said. "If every family decides to reduce the use of cooking oil by 10 per cent, it will benefit the health of the nation."

Also read: India Launches SEHAT Mission To Connect Farming With Nutrition And Health

Again, in April, on World Health Day, he reiterated that adopting healthier eating habits, such as reducing oil usage, is “not just a personal decision but a social responsibility”.

He called for immediate action to prevent such a scenario and proposed a simple change: "I want to take a promise from you today that we all should reduce our cooking oil by 10 per cent. This will be a big step towards reducing obesity."

India's NCD Burden

India now ranks second globally in the number of overweight and obese children, according to the World Obesity Atlas.

If current trends continue, nearly 56 million children in the country could be affected by 2040.

As per the International Diabetes Federation’s Diabetes Atlas, India has 89.8 million adults diagnosed with diabetes, with projections suggesting that number will grow to a massive 156.7 million in 2050.

Further, in India, more than 1 in 4 people have hypertension, and cumulatively, more than 90 per cent of adults with hypertension are either undiagnosed, untreated, or treated but live with uncontrolled hypertension.

At the same time, cardiovascular disease (CVD) is the leading cause of mortality in India, accounting for nearly 28 per cent of all deaths and 45 per cent of NCD deaths.

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The Ideal Amount of Oil And Mode of Cooking

Dr. Arvind noted that fried and processed foods increase unhealthy fat accumulation, disturb cholesterol levels, and put long-term stress on the heart.

“A family of four should limit edible oil consumption to around 3 to 4 liters per month, as recommended by health experts. Choosing balanced, home-cooked meals with controlled oil can significantly improve overall Cardiac Health,” he said.

The expert noted that refined oils are not inherently harmful, but excessive consumption and repeated reheating can increase unhealthy fat intake and inflammation.

“For Indian cooking, mustard oil is beneficial for traditional high-heat cooking due to its good fatty acid profile, olive oil works well for salads and light sautéing, while sunflower oil should be used in moderation and rotated with other oils,” Dr. Madhu told HealthandMe.

The expert also stated that adopting healthier cooking methods, such as air frying, steaming, roasting, and grilling, can help reduce excess calorie and fat consumption significantly.

Dozens of food products, including chocolates, snack mixes, popcorn, chips, and nuts, have been recalled in the US over the risk of salmonella contamination.

The recall is due to a specific ingredient — milk powder supplied by California Dairies — used in several products and snacks, particularly in seasonings.

According to the Food and Drug Administration (FDA), the potentially tainted powdered milk and buttermilk were voluntarily recalled on April 20.

Which Products Have Been Recalled?

Ghirardelli Chocolate Powders:

• Chocolate Flavored Frappe
• Classic White Frappe
• Premium Hot Cocoa Pouch Bulk
• Chocolate & Cocoa Sweet Ground Powder
• White Chocolate Flavored Sweet Ground Powder
• Vanilla Frappe Mix
• Chocolate Flavored Frappe Mix
• Classic White Frappe Mix
• Chocolate Flavored Frappe Mix
• Classic White Frappe Mix
• White Mocha Frappe Mix
• Mocha Frappe Mix
• Frozen Hot Cocoa Frappe Mix

• Zapp's Brand Bayou Blackened Ranch Potato Chips
• Zapp's Brand Bayou Blackened Ranch Potato Chips
• Zapp's Brand Bayou Blackened Ranch Potato Chips
• Zapp's Brand Big Cheezy Potato Chip
• Zapp's Brand Big Cheezy Potato Chip
• Zapp's Brand Salt and Vinegar Potato Chips (60ct)
• Dirty Brand Salt and Vinegar Potato Chips
• Dirty Brand Maui Onion Potato Chip
• Dirty Brand Sour Cream and Onion Potato Chips

• Bottles of Pork King Good Sour Cream & Onion Seasoning
• Bags of Pork King Good Sour Cream & Onion Pork Rinds
• Bags of Pork King Party Size Sour Cream & Onion Pork Rinds

• Fisher Tex Mex Trail Mix
• Southern Style Nuts Gourmet Hunter Mix
• Southern Style Nuts Gourmet Hunter Mix
• Southern Style Nuts Hunter Mix
• Squirrel Brand Travelers Mix
• Squirrel Brand Town & Country Mix
• Squirrel Brand Town & Country Mix
• Good & Gather Mexican Street, Corn Trail Mix
• Giant Eagle Pita Chips:
• Baked Pita Chips with Parmesan, Garlic & Herb

• Wildlife Seasoning Sour Cream & Onion Popcorn Topping
• Williams Sonoma-branded Popcorn Sampler Gift Box with White Cheddar Seasoning
• Fireworks Popcorn Poppings & Toppings gift set containing White Cheddar Seasoning

• Stoltzfus Family Dairy Sour Cream
• Onion Cheese Curds

• Culinary Circle Ultra Thin Crust Chicken Bacon Ranch Frozen Pizza
• Great Value Thin Crust Chicken Bacon Ranch Frozen Pizza
• Great Value Stuffed Chicken Bacon Ranch Frozen Pizza
• Mama Cozzi's Biscuit Crust Sausage & Cheese Frozen Breakfast Pizza
• Mama Cozzi's Biscuit Crust Cooked Pork Belly Crumbles, Cooked Bacon Topping, Pepper & Onion Frozen Breakfast Pizza

Also read:India Launches SEHAT Mission To Connect Farming With Nutrition And Health

The FDA urges people who purchased the products to throw them away or return them for a refund.

A separate Salmonella recall impacting 12 flavors of the popular chocolate brand Spring & Mulberry was also recently announced by the FDA, but appeared to be linked to a date supplier. It wasn't immediately clear if there was any connection to the California Dairies recall.

Another is a public health alert issued by the US Department of Agriculture’s Food Safety and Inspection Service (FSIS) for headcheese over possible contamination with Listeria monocytogenes (Lm).

What Is Salmonella?

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As per the US Food and Drug Administration (FDA), Salmonella is a group of bacteria that can cause gastrointestinal illness and fever called salmonellosis. It can be spread by food handlers who do not wash their hands and/or the surfaces and tools they use between food preparation steps. It can also happen when people consume uncooked and raw food. Salmonella can also spread from animals to people.

The FDA notes that people who have direct contact with certain animals, including poultry and reptiles, can spread the bacteria from the animal to food if hand washing hygiene is not practiced.

Pets, too, could spread the bacteria within the home environment if they eat food contaminated with Salmonella.

Common symptoms of Salmonella include

• diarrhea,
• fever,
• stomach cramps 6 hours to 6 days after being exposed to the bacteria.

Children younger than 5, adults 65 and older, and people with weakened immune systems are more likely to have severe illness.