Are you also one of those people who find it difficult to peacefully have a slice of toast in the morning? In that case take a break and learn importance of breakfast and how you can make a difference in your health. From youngsters to adults, members of the family may skip their breakfast and rush to school, office or work place. Unknowingly we are neglecting our health!
Breakfast is the power pack for whole day of activity. As it is named ‘breakfast’, it means breaking your fast since your dinner or last
meal in the night. After dinner, breakfast is taken in the morning to provide essential nutrients and energy to perform tasks. Having regular breakfast will help you in improving your concentration levels, stamina, and mood while at work or study. Experts suggest that, kids who take regular healthy breakfast perform well in studies and classes.
Planning a healthy breakfast is important to reap its benefits. Carbohydrates and protein rich foods are included in breakfast items. Having porridge is best option for breakfast. It can be oats porridge, dalia with milk, muesli with milk. One must try and use low fat or skim milk to control fat consumption. Addition of berries such as blue berries, strawberries, apple pieces etc enhances the taste of porridge. Natural sweeteners such as honey or raisins may impart the flavor and taste to the porridge. One can also add some flax seeds / almonds or walnut as a source of essential fatty acids..
Egg with brown bread or roti will be a fulfilling option on your busy day. Depending on the requirement one can select egg white
instead of whole egg. Egg yolk contains more fat and cholesterol, so weight watchers can skip this. To minimize intake of processed food, homemade roti is the best option. Bread lovers can relish multi grain bread with flax seeds which are good source of essential fatty acids: omega 3.
If you are vegetarian, beans is an ideal source of proteins. There are different dishes prepared using beans. It can be cooked beans, sprouts, flour etc. steamed beans or sprouts for breakfast proves to be effective in weight loss. Addition of fresh corn or corn flakes will make up for carbs count in sprouts salad.
In the summer yogurt is soothing and palatable. One bowl of cut fruits with half a cup of yoghurt makes up for healthy breakfast. Yogurt provides calcium while fruits are rich in vitamins and minerals. Smoothies are another option for those who hate eating cooked breakfast. Fresh fruits, mixed with low
fat milk give satiety.
We have traditional breakfast preparations which are a healthy combination too. One needs to keep in mind
the combination while planning the breakfast. Indian dietary pattern is high in carbs. Make sure that protein and fiber rich foods are included. Avoid saturated fat, table sugar and salt in excess amount for breakfast. It will be coming from processed food like bakery products; fried preparations etc. Use conventional cooking methods such as microwave cooking, shallow frying etc.
So get ready and grab your toast with salad to start your day!