Healthy breakfast is the energy fuel for the day. Kick starting your day with breakfast and adopt a healthy, happy life style. Skipping breakfast is not the solution for either those on tight schedules or those seeking slimmer waistlines. In reality, neglecting breakfast can have long-term bad consequences on your overall health.
The consequences include disturbances in three important dimensions of life- mental, physical and social. Women who are accustomed to eating regular breakfast tend to be less depressed, experience less stress level and enjoy an optimal healthy life. Read on to find out why you must make a healthy breakfast a part of your daily schedule.
While asleep roughly for about 8 hours a day, the body goes without food and water. Literally starved, it's time to break the fast from the night before with the first meal of the day. The energy reserve is low and needs to be replenished after sleep with healthy food in order to get it going. Further, starvation leads to drop in the blood sugar or glucose level. Extensive researches on the subject indicate that this can bring on poor memory, lack of concentration and learning.
On the other hand, when you eat breakfast, the blood sugar levels rise and the body metabolism is recharged. This assists in effective functioning of the mind and body. However, women should pay due attention in selecting the right breakfast food that does not result in swift rise and fall in blood sugar levels. The healthy breakfast habit has many benefits:
- Provides necessary nutrients to kick start the day
- Regular breakfast promotes healthier body weight.
- Daily breakfast regulates appetite, reduces snack cravings
- Reduces chances of overeating during the day
- Reduces the risk of developing Type 2 diabetes and cardiovascular disease
- Helps stabilize hormones and blood sugar levels
- Reduces fatigue and sleepy feeling mid-morning
- Spurt in energy levels, positive attitude.
- Improves concentration, boosts brain power
- Helps in weight maintenance efforts
- Increases alertness
- Improves overall health and well-being
Eat healthy breakfast
Remember, what you eat for breakfast is important, it affects your mood, physical and mental performance. This just means choosing variety of food for breakfast. Eating different food combinations ensure adequate nutrition, since different foods contain different components. You can taste different foods, get good, optimal nutrition, and stay excited about eating healthy. Select only grilled food and make it a practice not to include fried food items.
Women who ate breakfast daily are likely to take in more calories but are less likely to be overweight. Also the intake of iron, calcium and B group vitamins are adequately consumed.
Should you choose ready to eat or cooked breakfast? What is a balanced breakfast diet? Eating cereal for breakfast is closely associated with maintaining a healthy body weight and women who ate cereal tend to be leaner than those who ate meat or eggs only. Also, a high-fiber cereal along with non-fat milk and fruit can reduce your risk of heart disease, stroke and diabetes. Experiment; try permutations and combinations, determine a healthy dietary pattern that is enjoyable and most suitable for you.
- Include whole grains diet that has wide range of minerals and vitamins
- Include fruits and vegetables rich high in vitamins, minerals and phytochemicals
- Don't opt for sugary breakfast including sugary cereals
- Say 'No' to saturated fat like bacon and sausages and processed meats as they have too much fat and salt.
- Avoid white bread, pastries, syrups during breakfast
Healthy breakfast choice
The ideal caloric intake varies with age, gender and nature of physical activity. Its best to ensure a minimum intake of 1,100 to 1,200 calories daily. Lower than 1,100 calories means insufficient minerals, vitamins, calcium and iron. Women who are eat regular healthy breakfasts get more nutrients. More of fiber and protein breakfast can keep hunger pangs at bay till lunchtime. Breakfast non-eaters miss nutrients such as fiber, calcium, iron, potassium, magnesium and folic acid.
Wholegrain cereal: Women can confidently opt for unsweetened wholegrain cereal as it helps manage weight more effectively. Along with soymilk, skimmed milk or fresh fruits can significantly increase fiber, calcium, iron, potassium, magnesium, folic acid and B-complex intake. Avoid adding sugar to cereal or limit to one teaspoon of sugar. You can choose cereals of different grains like wheat, rice and oats which provide carbohydrates for energy much required to jumpstart the day.
Bread and Toast: Toast with cheese or slices of tomato or a baked bean on toast is an ideal breakfast. For a variation try whole meal toast with a thin layer of margarine (polyunsaturated or monounsaturated). Choose whole wheat or pumpernickel bread. Avoid spreads with saturated fat. Keep away from honey and jam which are too sugary to keep lower LDL cholesterol levels.
Citrus fruits and juices: Include citrus fruits and juices for Vitamin C and other nutrients. The best choice would be to include at least two to four portions of fruit a day. Tread towards meeting this daily requirement right from breakfast time.
Eggs: Eggs are undoubtedly an excellent source of protein and are also relatively low in calories. According to American Heart Association one egg a day is permissible and is well within the guidelines. Choose Omega eggs that have excellent omega 3 acids, prefer boiled eggs, poached eggs, omelets and scrambled eggs that can provide 213 mg of cholesterol are safe.
Lower fat meats: If you want to include meat during breakfast, it is best to go for lower fat meats like chicken or turkey. Salmon or tuna with a spread of mayonnaise is an excellent source of omega-3 essential fatty acid.