What is a Healthy Breakfast?

What is a Healthy Breakfast?

"A healthy breakfast is the most important meal of the day,” says Dr Jyothi Prasad, chief dietitian, Manipal Hospital, Bangalore.“There’s a nearly ten-hour long gap between dinner and breakfast,... more 
"A healthy breakfast is the most important meal of the day,” says Dr Jyothi Prasad, chief dietitian, Manipal Hospital, Bangalore.“There’s a nearly ten-hour long gap between dinner and breakfast, during which the body is on fast mode. As the name suggests, breakfast is the meal you eat to break that fast,” explains Dr Prasad, “It refuels your body with essential nutrients to kick-start your day. So don’t skip it.” less 
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Mdhil | Photo by Thinkstock
Fri 16 Mar, 2012 12:30 PM IST

The concept of a healthy breakfast is seldom understood by people.

Most folks believe breakfast that is low in calories and doesn’t include too much of fat constitutes a good breakfast. However, the parameters for a breakfast meal to be truly healthy include many other aspects.

Understanding Dynamics of Healthy Breakfast

What is a Healthy Breakfast?

• Firstly, a healthy breakfast doesn’t need to be very low in calories. In fact, your breakfast should be more fulfilling than your lunch and should contain more calories than your dinner.

• Yes, fat content in breakfast should be low but this doesn’t mean absolute elimination of anything containing a bit of fat. For instance, butter used in minimal amounts is within the realm of eating healthy during the morning.

• A healthy breakfast should be able to keep you full until the lunch time arrives. Ideally, you shouldn’t have anything else besides a cup of tea and biscuit or two between lunch and breakfast.

• Breakfast that is devoid of sufficient carbohydrates and proteins tends to work against your weight loss goals. A lighter breakfast will be digested sooner, inducing a dip in the blood sugar levels. This leads to hunger pangs and sugar cravings, making your snack insensibly.

• A truly healthy breakfast should provide you sufficient energy to kickstart your day. Ideally, the break items should be able to induce physical and mental energy. People who attend work after having a fulfilling breakfast are more likely to be more alert and energetic through the office hours.

Choose Breakfast Cereals with Care

What is a Healthy Breakfast?

Every nutritionist advised to go heavy on complex carbohydrates and a variety of cereals during breakfast. Complex carbs contain a high amount of fiber and help to regulate blood sugar levels. Thus, muesli or vermicelli along with multi-grain breads and cookies are good breakfast, cereal choices. Other options include oatmeal and porridge. Getting sufficient carbs is vital to fight-off the hunger pangs and awaken you psychologically for the day ahead. Carbs are also vital during breakfast if you workout during the mornings. Try to avoid processed or refined cereals in all forms including breads, biscuits and buns. Cornflakes aren't the greatest choice from the perspective of eating a fulfilling breakfast. Further, many varieties of cornflakes are quoted with synthetic sugar.

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Enrich Breakfast with Fruits

What is a Healthy Breakfast?

Fruits are an essential part of any recipe for creating a healthy breakfast. Fruits provide a ready mix of vitamins, minerals and many micronutrients that strengthen our immunity. The natural sugars found within fruits help to increase our energy levels, giving us that much needed burst-of-energy to tackle the rushed morning hours. The high-fiber content ensures that our bowel movement is regulated and distressing problems like bloating or constipation are kept away. This includes banana that are high in carbs, mangoes or pomegranates that have a very sweet taste and watermelon for its thirst-quenching, refreshing taste.

Breakfast without Eggs is Incomplete

What is a Healthy Breakfast?

To feel fuller through the day and fuel your body through the rigors of office-work and morning gymming, you need eggs. Having at least two eggs is recommended for an adult.

Understand Utility of Milk for Breakfast

What is a Healthy Breakfast?

Some people think that milk is just a traditional breakfast item and doesn’t possess any noteworthy quality. Milk is among the rare foods that contain Tryptophan. This biochemical is needed for the uptake of Serotonin—the feel-good hormone in our body. Thus, a glass of milk ensures that you start your day with a natural, anti-stress aid.

Concluding Thoughts

The best way to keep your breakfast healthy and interesting is trying different alternatives for each breakfast ingredient. This includes trying different fruits, soy milk, different multi-grain breads and eggs cooked in different ways. (Health, MensXP.com)

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