It is always said that one should eat breakfast like a king, lunch like a prince and dinner like a Pauper. It’s true; breakfast is the first and the most important meal of the day which should never be neglected or skipped. After having a good night sleep of 6-7 hours, the stomach is completely empty and it’s the breakfast that refuels the body and replenishes the blood sugar (glucose), giving the body necessary energy to start the day. It is of utmost importance for people of all age groups, right from elderly to children, to eat breakfast on a daily basis. In fact, breakfast is good for both physical and mental health. It also observed that children who eat breakfast daily are more likely to have better concentration, problem-solving skills, and eye-hand coordination. They may also be more alert and creative.
So what happens when you skip breakfast?
Usually, people have a tendency of skipping breakfast owing to the busy schedule, running late of work or school or lack of hunger in the morning. But did you know, by skipping breakfast, we miss out on important nutrients that we won’t be able to make up for later during the day? These nutrients consist of vitamins, minerals, and fiber that are crucial for a well-balanced diet. A study by the American Journal of Epidemiology found that people who skipped breakfast were almost five times more likely to be obese. And a recent study from the Journal of the American Dietetic Association found that children and adolescents who skipped breakfast had a higher body mass index for age than those who ate breakfast. Skipping breakfast could also lead to:
All the justifications of skipping breakfast can be overcome. For those not feeling like eating in the morning, start by eating breakfast in smaller quantities so that your stomach and schedule get acclimatize to it. For those running late or with a busy schedule, you can always do the preparation at night so that it saves your time in the morning or eat your breakfast on the go.
And what happens when you have a healthy breakfast?
Apart from a filled up and happy tummy, you will experience:
What’s for breakfast?
If you kick start your morning with a healthy, wholesome breakfast meal, you’re less likely to nibble on unhealthy foods during the day, which we often do out of hunger. A healthy breakfast ought to encompass a range of foods. To make a healthy breakfast on a daily basis, choose one item from at least three of the following four food groups:
Here are some recommended, healthy and tasty breakfast options:
Vegetable Dailya, Sprouts Salad, Upma with coconut chutney, Pesarattu Dosai with tomato and ginger chutney, Paneer Bhurji with chapati, Idli and sambar, Daal or Besan Dhokla and coriander and mint chutney, Poha, Besan or Moong Daal Cheela with coriander and mint chutney, Omelet with vegetables, Oatmeal, Boiled eggs with mildly buttered whole wheat bread, High fibre cereal with milk, low fat curd or fruits.
All these breakfast options can be accompanied by a mixed fruit bowl OR a glass of fresh juice (sugarless) OR nuts and seeds OR milk OR green tea.
Now, did you have a healthy and filling breakfast this morning?
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