Skipping their breakfast is one of the biggest nutritional mistakes that people do quite often.
As per the American Dietetic Association breakfast is the most important meal of the day.
Why breakfast?
In simple terms breakfast means “breaking the fast” from the last meal the day before, which, will be at least from 8to 10 hours in general & also lasting till 12 hours to people having early dinner.
Breakfast is the first chance that body has to refuel its blood glucose levels. Glucose is the main energy source of body and it is also required to fuel the muscles needed for physical activity required throughout the day.
Research has proven that breakfast increases the attention level in children and it also helps reduce obesity. Those who have healthy breakfast are less prone to binge for the rest of the day. Breakfast is also known to help people in weight loss and weight management.
Other studies have even linked healthy breakfasts with less chronic disease, increased longevity and better health.The effects of a skipped breakfast are short attention span, lack of alertness, longer reaction time, low blood sugar, decreased work productivity.Breakfast is a great way to get more fiber in your diet. Plan your breakfast wisely.
Many people have several excuses for not having breakfast like ‘not hungry’ or ‘no time’ etc.
For this category The American Dietetic Association have suggested few simple ideas to help add breakfast to their daily diets;
- Ready-to-eat-whole-grain cereal topped with fruit and a cup of yogurt
- Whole-grain waffles topped with peanut butter,fruit or ricotta cheese
- A whole-wheat pitta stuffed with sliced hard-cooked eggs.
- Hot cereal topped with cinnamon,nutmeg,allspice or cloves
- Peanut butter on a bagel with fresh fruit (banana or apple wedges) and low-fat milk
- Breakfast smoothie (milk,fruit and teaspoon of bran,whirled in a blender)
- Vegetable omelet with a bran muffin and orange juice
Simply remember the following tips while preparing your breakfast:
- Breakfast should supply at least 25percent of your daily nutritional requirement
- Should be high in complex carbohydrates and fiber like wheat or grain, less in saturated fat like butter and have a moderate amount of good quality protein like milk or egg
- Chose a whole fruit rather than gulping down that juice.
- If you are in a restaurant for your breakfast, don’t hesitate to ask for substitutions not available in the menu like egg white omelets instead of whole egg, cut fruits,yogurt,cottage cheese etc.
- Be careful while adding that extra spread of margarine or butter to your toast.
- Made with whole grains" doesn't mean the same thing as "100% whole grain." Choose 100% whole grain products as often as possible
- Be a little creative. Try your own home made recipes than going for the standard ones.
When we can take better care of our car, by having a regular maintenance done, without thinking, that it’ll die when it has too, then why should we think so for our own body.
And remember, Health is by Choice...not by chance! The choice is yours.
By adopting a better diet and wiser lifestyle habits, you can live longer, feel better, and enjoy a healthier, more productive life.
