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Begin Your Day with a Healthy Breakfast

by Sharon Hopkins

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Breakfast is a meal, eaten prior to lunch and is the first meal of the day.

It is the breaking of the fast, undertaken during sleep. It is an involuntary action and is the meal eaten for breaking the same. A breakfast is supposed to be heavy and nutritious, keeping you bright and active throughout the day at work.

The late arousal due to modernization has given rise to either breakfast skipping or having a lighter one. The latter represents the intake of easily available, modern and packaged foods. Packaged and processed foods are generally laden with salt or fat and are deficient in fiber.

Pastries and doughnuts are better avoided.

Healthy eating indicates a good and enjoyable breakfast, as they provide nourishment and all the nutrients required. Research also reveals that individuals consuming regular and healthy breakfast are less obese than those who skipped them. The risk of obesity is four times greater in breakfast skippers, as the calorie consumption increases by the end of the day.

A healthy breakfast should be light, non-greasy and provide all the nutrients in a smaller level. This helps to keep major diseases, such as intestinal polyps, cardiac diseases, colon cancer, diabetes mellitus and so on. High fiber ( 6 grams ), nonfat milk and fruits are recommended in a breakfast, as fiber gives a dash of punch to the breakfast. Reduced sugar intake is allowed. Whole grains and low cholesterol spreads can be included.

A morning breakfast should comprise of a variety of foods including nuts, whole grains, milk, fruits and vegetables. Children, who skip breakfast, have reduced concentration levels and higher weights, resulting in increased body mass index. Children consuming healthy breakfast are more attentive and concentrate well in school.

Meal planning for breakfast with protein, fiber and some amount of fat provides a wholesome meal and delays hunger. Late getting up can be provided with a ready-to-eat cereal with a glass of milk and fruit. Eating healthy is the main principle. Non preference for a regular breakfast can be substituted with fruits smoothie with yoghurt, muffins, oatmeal with skimmed milk, fruits and nuts, micro waved potato with vegetables, whole grains crackers or bagels, grilled sandwiches, vegetable pizza with limited cheese and so on. A breakfast with a cereal-pulse combination is essential, as they provide the limiting amino acids in either of them. Low fat milk with lean meat, fresh vegetables and fruits is also acceptable. Meal planning is an art and should be prepared according to one’s preferences, taste levels and requirements.

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