One is often told to eat breakfast as if you were a king and, lunch as if you were a prince, then dinner like a pauper. Breakfast is the most important and first meal of the day. It should not be skipped or neglected. Breakfast is the day’s first meal after a good 6-7 hour sleep. The stomach is empty, and the food you eat will refuel the body. It will also replenish the blood sugar and give the body the energy it needs to begin the day. Breakfast is important for everyone, from the elderly to children. Breakfast is beneficial for your physical health. The study also found that children who consume breakfast daily have better concentration, problem-solving abilities, and eye-hand coordination. They could also be more creative and alert.
What happens if you skip breakfast?
Most people skip breakfast because of their busy schedules, being late for work or school, or not feeling hungry in the morning. Did you know that by skipping breakfast, we are missing out on essential nutrients we will not be able to to make up later in the day? These nutrients include vitamins, minerals, and fiber, essential for a balanced diet. According to a study published in the American Journal of Epidemiology, people who skip breakfast are five times more likely than those who eat breakfast. A recent study published in the Journal of the American Dietetic Association showed that children and teenagers who skip breakfast have a higher BMI for their age compared to those who eat breakfast. Skipping breakfast can also cause:
- Lower blood sugar level
- Slower metabolism
- Increased hormonal stress levels
- Lower stamina
- Women’s irregular menstruation
You can overcome all the excuses for skipping breakfast. If you don’t feel like eating breakfast, try eating it in smaller portions to get your stomach used to it. If you are running late or have a hectic schedule, prepare your breakfast the night before to save time the next morning. You can also eat it on the run.
What happens when you eat a healthy breakfast?
You will also experience the following:
- Improved concentration and productivity throughout the day may be due to the replenishment of blood sugar, which is the main energy source for the brain.
- Weight control and BMI reduction: Eating breakfast can reduce your appetite during the day. This will prevent binge-eating junk food and unhealthy foods later in the meal.
- Increased strength and endurance. People who eat breakfast are known to be more energetic and may do more physical exercise than those who don’t.
- Good for a healthy heart
What’s for Breakfast?
You’ll be less likely to eat unhealthy food during the day if you start off your morning with a nutritious, balanced breakfast. We often eat unhealthy foods out of sheer hunger. A healthy breakfast should include a variety of foods. Choose one food from each of the four groups below to make a healthy daily breakfast.
- As you know, fruits and vegetables carry fiber and nutrients. You can also drink 100 percent fruit juice without any added sugar or preservatives.
- Choose whole grain cereals and whole wheat bread instead of those made with refined flour (maida).
- Dairy products: Choose low-fat dairy products such as cottage cheese and natural cheeses.
- Choose lean meat, poultry, or fish, as well as lentils, nuts, and seeds.
- Do not eat breakfasts that are laden with sugar or oil.
Here are some healthy and delicious breakfast suggestions:
Vegetable daily, Sprouts salad, Upma and coconut chutney with chapati or idli, Paneer Bhurji, Daal Dhokla with mint and coriander chutney, or Besan Dhokla with mint and coriander chutney. Poha or Besan Moong Daal Cheela, with mint and coriander chutney.
These breakfast options are all accompanied by either a fruit bowl or a glass (sugar-free) of fresh juice OR nuts, seeds, milk, OR green tea.
Did you have a filling and healthy breakfast this morning?
