Skipping breakfast is the most common mistake people do in order to lose weight. If you are one of the many people who believe that they will lose weight if they skip meals, you are wrong. The body expects to be refueled a few times each day, starting with breakfast which is the first meal after a fast of more than 8-10 hours.
When you skip breakfast, you are likely to become tired as your brain and body run low on fuel. By mid-morning, you may grab a cup of coffee or tea or just a fruit juice before rushing off to work. This might work for a few minutes, but by lunch time you are so hungry, that you are bound to make you prone to make further unhealthy choices by lunch time.
Studies have always shown that adults or children feel better and perform better at work or school when they have had a healthy breakfast. When you are working hard at the office or school skipping breakfast has never been a healthy option.
Eating a good breakfast helps to set the tone for the rest of the day. Actually, eating a healthy breakfast is a good way to lose and maintain a healthy weight.
What consists a healthy breakfast
A healthy breakfast is a combination of foods providing proteins, complex carbohydrates and fiber. Proteins can be incorporated in the meal from low fat meats, eggs, beans, sprouts or dairy. Fiber can be found in whole grains, vegetables and fruits. A good example of a healthy breakfast can be a simple meal of boiled egg, an orange, and a bowl of whole grain cereal (oats, daliya, poha, flakes) with low fat milk or a vegetable roll (with chapatti), a cup of low fat milk and an apple.
Avoid sugary and deep fried foods as a part of breakfast.
People with a busy schedule or those who are just not used to breakfast can split it up into two smaller meals. Eat an egg or a cereal at home, and after about an hour or two, take a break from work and snack on a fruit or a handful of healthy nuts like almonds or walnuts. Or if you have to, take along a piece of fruit, a container of milk and some crackers on the go.
Breakfast can be quick and flexible
We can have plenty of ways to incorporate a healthy breakfast each day, and it does not necessarily have to be a traditional time consuming breakfast menu.
Some healthy breakfast options:
1. Any cooked cereal topped with almonds, dried apricots and raisins.
2. A whole-wheat chapatti/ bread stuffed with hard-boiled eggs/ sprouts/ leftover vegetables/ paneer (cottage or fresh cheese).
3. Leftover vegetables or meat dish as a topping for pizza.
4. Whole-wheat crackers with low-fat cheese or peanut butter.
5. A multigrain bread sandwich with lean meat/ low fat cheese/ egg whites/ lettuce, tomato, cucumber with a dressing of a coriander and mint chutney.
6. Dosa/ Idli with a coriander and mint dip and a fruit.
7. A whole egg or egg white omelet topped with any of your favourite vegetables.
Tips to fit in breakfast on a tight schedule
1. Plan ahead. The night before, decide what you want to eat for breakfast. Set out all the ingredients so that they are quick to make in the morning.
2. Make breakfast the night before, then just heat as needed in the morning.
3. Pack a “to- go breakfast” the night before.
So just don’t skip this meal- it may be more important than you think. Keep these breakfast basics in your mind and set yourself up for healthier eating all day long.
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