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Rise and shine for breakfast time!

Varied options: To kick start your day.  

Do you know that breakfast is the most important meal of the day? A good breakfast provides all the nutrients that people need to start their day with! One of the biggest mistakes we make in today's fast paced lifestyle is skipping breakfast. There are plenty of reasons why individuals do this, either they are lazy to prepare something, or they think that saving the calories from breakfast will help them lose weight or simply just do not like eating breakfast.

Jump starting the day with breakfast benefits everyone, be it children, teens or adults. Breakfast is the first chance that the body gets to refuel its glucose levels, after 8-12 hours without a meal or a snack. Glucose is essential for the brain and is the main source of energy. It also helps fuel the muscles needed for physical activity throughout the day.

Cash on calories

A good breakfast is one that provides at least one third of the day's calories. It is generally seen that individuals who consume up to a 1/3 of their daily calories in the morning meal will eat less later on that day. When you don't, your body tends to catch-up with the calories and often surpasses what you would have eaten otherwise. The effects of a skipped breakfast are short attention span, lack of alertness, longer reaction time, low blood sugar, decreased work productivity etc. Additionally, without having some fuel in your system, you simply will not have the same concentration levels that you otherwise would and your work, college or school performance is going to suffer. You wouldn't try and drive an empty car to work would you? So why drive an empty body?

The sky's the limit. The only limitation is your imagination. Make it a priority. Eat breakfast. Starting your day with a good breakfast: Boosts your energy Increases your attention span, Heightens your sense of well-being. You'll be in better control of your emotions. So tomorrow morning set your alarm 10 minutes earlier to give yourself a chance to have a morning meal. Your body and mind will thank you later on in the day.

What's your excuse?

No time: How much time does it take to eat a bowl of cereal or two toasts and some juice/ milk? You can even eat it on your way to school or work. Making time for breakfast is making time to be healthy.

Not hungry: To get started, don't eat anything after an early dinner. Finish dinner by at least 8.00 p.m.

Might gain weight: Eating breakfast will actually help you reach and maintain your healthy weight. Your appetite will be satisfied longer. You'll be eating food when you can best burn the calories. You'll feel great.

Don't like traditional breakfast: You don't have to eat traditional breakfast foods. Any healthy food is fine.

Don't like eating breakfast: Sorry it can't be helped. You've got to eat.

Tips to get started

Start Small. If you're not a breakfast eater, begin with whole wheat toast and a piece of fruit. In a few days, add more food and gradually work your way to a full breakfast. A good example of a full healthy breakfast might be something simple like a hard boiled egg, an orange, and a bowl of whole grain cereal with low fat milk or south Indian breakfast like idly or dosa with sambar or Oatmeal with chopped nuts and raisins, a sliced banana or strawberries etc.

Choose Whole Grain Bread. Have it with an egg made the way you like. If you're a veggie, try scrambled tofu (soya paneer) or sliced cucumber and tomato with mint chutney.

Choose oatmeal or high fibre cereal. Many prepared cereals have added refined sugar, often hidden. Read labels carefully to select cereals prepared without excessive sugar, salt, fat, and additives.

Include fruit in your breakfast. Fruit gives you fibre. Fresh fruit is the best choice. You can even add fruits to your cereal or oatmeal.

Meena is Director – Operations at FitnessOne Group India Limited

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Printable version | May 6, 2021 12:55:23 PM | https://www.thehindu.com/features/metroplus/nxg/Rise-and-shine-for-breakfast-time/article15770853.ece

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