All happiness depends on a leisurely breakfast - said by John Gunther, an American journalist and socio-political author, is a highly impactful and nutritious quote. But wonder how many people these days do find the leisure for a wholesome breakfast! Tossing an egg in a griddle and toasting a couple of breads accompanied by tea/coffee is the ideal breakfast for the majority of the new-age generation. But is this nutritious enough to get you started for the day? Although doctors say otherwise, but the lack of time often makes us compromise on our breakfast habits.
Why eating right breakfast is important?
Breakfast literally means ‘breaking the fast’. A long 6-8 hours of sleep at night deprives our body of any nourishment, so kickstarting our metabolism for a busy day ahead is essential.
Here are some reasons why breakfast should never be skipped:
- A proper breakfast gives your metabolism a push and aids in burning calories throughout the day. You get enough energy to make your day through at work and school.
- Since your body is in a sleeping mode at night, the blood sugar level drops and a good breakfast helps recharge it.
- The vitamins, proteins and minerals that your body needs are best served at breakfast. The body is unable to absorb these nutrients well, if served at any other time of the day.
- Researches have also shown that people who eat breakfast are usually able to maintain their weight than people who don’t. Skipping breakfast in the morning leads to hunger pangs and gorging on junk food later during the day that leads to unwelcome weight gain.
What is a well-balanced and good breakfast?
Most of us are not even hungry in the morning. So, either we skip breakfast or gobble up a bare minimum. According to Ruth Frechman, the famous nutritionist from California, a wholesome breakfast should generally contain protein, fruits, whole grains or vegetables. Well, now that sounds like a lot. However, she also adds that if not everything, at least three foods from this group should be included for a filling and nutritious breakfast. The portion sizes need to be chosen according to your age and activity but sharing a general guideline she says that your breakfast plate should incorporate 25% protein, 25% carbohydrates and 50% fruits and/or vegetables.
List of potentially nutritious breakfast choices -
- A mix of protein (the safe bet being eggs), carbs and a bowl of fruits - this is the perfect image of a wholesome breakfast meal.
- Oatmeal - If you are running out of time, try a bowl of whole grain cereal or oatmeal. Add in some milk or a few scoops of yogurt topped with some brown sugar. Oatmeal is fibrous whereas yogurt is high in protein.
- Peanut butter - As yummy as the peanut butter is, it packs a punch of good amount of protein (8 grams/2 tbsp) and unsaturated fat. Peanut butter is a healthy option to margarine or cream cheese. Avoid if you are allergic to nuts.
- Fruits and fruit juice - An assortment of fruits help provide you with antioxidants, vitamin C, potassium and folate among many other nutrients. You are totally allowed to enjoy your fruits in liquid form provided you are going natural instead of the packaged or canned juice.
- Smoothies - This is one of the most nutritious meal in a jar. With yogurt, some fruits, leafy veggies and nuts; it is a power pack of various nutrients.
Never ever choose those granola bars, low-fat yogurt, cold cut meats (bacon or sausage), canned juice, cream cheese, muffins or doughnuts from your supermarket store for breakfast. Rich in saturated fat and sugar, they might pose a threat in future to your health.
Back in 1960’s, Adelle Davis the nutritionist, had put together a very famous quote that is of much relevance today, “Eat breakfast like a king, lunch like a prince and dinner like a pauper.”