Fuel Up With Healthy Breakfast Everyday

As the old saying goes – ‘Eat breakfast like a king, lunch like a queen and dinner like a beggar’, it clarifies how important is breakfast as the first meal of the day.

Why breakfast scores high as a meal?
A nutritious breakfast refuels the body and replenishes blood sugar (glucose) thereby releasing the energy required to start the day. The body and brain are low on fuel after sleep and need recharging after the long fast. It is completely illogical to skip breakfast on the pretext of dieting. Skipping breakfast leads to sudden dip in energy levels and people can be seen making unhealthy choices for filling up later. Many also feel that breakfast makes them sluggish for the rest of the day but it really depends on the type of food we select for breakfast. Sugar-based juices and refined flour foods don’t form a healthy breakfast at all.

Healthy breakfast is good nutrition
A healthy breakfast is right amounts of carbs, proteins and fiber together.
• Fiber - Fresh fruits and vegetables and their juices without added sugar
• Carbohydrates - Whole-grain cereals & rolls, oatmeal, low-fat crackers, brown bread, etc.
• Dairy - Skimmed milk, low-fat yogurt & cheese.
• Protein - Boiled eggs, peanut butter, soy, beans, lean meat, fish.

Beware of sugar-based cereals, juices and refined flour items because they get digested faster and you feel the craving quick again. Protein and fiber digest slowly therby releasing energy at frequent intervals, thus keeping you feeling full. Morning time is when metabolism is highest and hence a good breakfast acts as your day’s powerhouse. As the day advances, the body’s metabolism dips and hence it is suggested that the lunch should be moderate and dinner lightest. The body needs to be fueled the right way to perform well.

Benefits of a healthy breakfast
Eating a healthy breakfast sets your day ahead. It has long-lasting health benefits and people who have a nutritious breakfast regularly are likely to-
• be more efficient and productive at work due to better concentration.
• Brain is energized due to replenishment of glucose with a breakfast.
• Consume less fat and cholesterol later in the day. A study states that increase in daily eating frequency is connected with eating more good nutrients and lesser fats and cholesterol.
• Maintain a healthy weight. Eating breakfast is linked with reduced hunger later in the day which means making healthy meal choices later.
• Are more active and energetic. Breakfast shoots up energy levels.
• Maintain low cholesterol levels. This reduces the risk of heart disease. Eating breakfast helps consume less dietary cholesterol.
• Children having regular breakfast have good concentration, problem-solving skills and eye-hand coordination. They are quite active and creative.

No time for breakfast!
Most of us come up with this excuse often, though we agree that breakfast is good. Early morning chores and rushing to work leaves you with no time for breakfast. But is it really the time? Think again and you can set your time table five minutes early to save yourself the time to eat breakfast. Take your time the night before and plan what you will eat next morning or just simply pack breakfast to have it on your way or at work.

Always carry a small supply of crackers, nuts, pretzels, a brown bread sandwich with healthy dressing, a fruit and some juice with you for those empty times and you will find yourself binging on less of unhealthy items. Juice will help you cut on caffeine content. The way you carry an umbrella foreseeing rain; similarly carry food hampers thinking you might feel like munching sometime!

Now, remember to start your day with a healthy breakfast tomorrow.