If one has to decide which meal is the most important in a day, then the answer would be ‘Breakfast’. This not only applies to children but for all age groups. Breakfast becomes even more essential when it comes to medical concerns especially Diabetes, Obesity, Hypertension, PCOD etc.
Nowadays, blaming it on the lifestyle of most people, this essential meal is generally skipped. Or to make it worse, quick-to-go food items are taken like sugar loaded bars & cereals, ready-to-make meals which have loads of sodium and preservatives in them.
People who skip breakfast generally tend to face the following issues on a daily basis:-
- Low Cognitive functioning (loss of focus and concentration)
- Gain in Weight
- Mood swings
- Low in energy
- Migraines / Headaches
- Sluggish Metabolism
- Prone to Diabetes
This happens because while we are sleeping the entire night, the energy stores of the body generally get depleted which must be replenished right in the morning after one has finished the daily chores.
Benefits of having Breakfast every morning :-
- It boosts brain power
- It fuels up your empty tank
- Boosts Metabolism
- Better Digestion
- Increased Energy
- Stronger bones & muscles
- A healthier heart
- Keeps weight in check
- No binging or craving for any junk food
- It results in better cognitive skills (memory, focus, attention & concentration)
Knowing the ill effects and the benefits of eating breakfast everyday, now is the time for you to choose wisely what to eat in the most important meal of the day. Here are the simple formulas that one can apply and benefit out of this regular routine of having breakfast each morning:-
Tip 1 : Pre plan your upcoming week’s breakfast menu
This is a very important step as this will allow you to arrange for things ahead of time and whatever preparations are required will be done. When all things will be prepared then there will be minimal chances for you to skip the meal. Make a menu which is easy to prepare and can be consumed by all in the family. Charting down what has to be made for the week also adds variety and creativity for the doer.
Tip 2 : Pair Carbohydrates with Proteins
Only having anything does not serve the purpose of having breakfast. One needs to incorporate the right nutrients for the meal in order to fetch the desired results. The carbohydrates provide our body the necessary energy to kick start the day with better brain functioning. Proteins provide satiety and keep us feeling full till our next meal arrives. For example, one can make oats pancakes and have them with either eggs, tofu or paneer bhurji. One can eat sprouts along with veggies, or simply soaking & boiling the legumes. Porridges also make a very easy breakfast!
Tip 3 : Eat enough which gets your metabolism going
Breakfast is the only meal in which you can increase your portion size a little bit on your portion size. This doesn’t mean you go over-portion. But it simply means that as this is the essential meal that will keep you going the entire day, do not compromise unnecessarily on the portion size. Eat what is required by your body.
These simple tips are not hard to implement if one decides to give their health the priority!