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.
Consuming breakfast is good for your body. The study also revealed that children who take breakfast have better concentration, way of solving problems and better 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 which are important dietary nutrients. A study conducted in the American Journal of Epidemiology has revealed that those people who do no take breakfast are five time higher risks than those people who take their breakfast in the morning.
A research study in the Journal of the American Dietetic Association concluded that kids and teens who eat a healthy breakfast have a better body mass than their peers who miss the meal. 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.
-
Eating breakfast helps you regulate weight and BMI by lowering your day appetite. This will stop later in the dinner binge-eating unhealthy foods and rubbish.
More power and endurance. Breakfast eaters are well-known to be more active and could engage in more physical exercise than non-eaters.
-
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 nutritious breakfast ought to consist of a diverse range 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.
-
Replace those produced with refined flour (maida) with whole grain cereals and whole wheat bread.
-
Select low-fat dairy products such natural cheeses and cottage cheese.
-
Choose lean meat, chicken, or fish; also include lentils, almonds, 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?
