BREAKFAST IS THE MOST IMPORTANT MEAL

BREAKFAST IS THE MOST IMPORTANT MEAL

·         Breakfast is simply breaking your fast in the morning, 10-12 hours after your last food.

·         During sleep, your body digests the stomach's food, empties it,  and metabolism slows down.

·         So, breakfast is an important meal to continue the body's digestive and metabolic processes.

A. HARMFUL EFFECTS OF A POOR BREAKFAST

·         People often miss, or skip, or have little breakfast for reasons like hurrying to work, sending off children to school, not feeling sufficiently hungry in the morning, or dieting to lose weight.

·         Deprivation of vital nutrients and energy for starting the day, results in low blood sugar, listlessness, sluggishness, fatigue, irritability, and low concentration during the day.

·         It also leads to buildup of gastric acid in the stomach, leading to acidity and stomach ulcers.

·         Your body then craves for food and you usually eat unhealthy high-fat and high-calorie convenience foods as a quick-fix, resulting in sudden short-lived energy or sugar boost, and cause your pancreas to release more insulin to bring sugar levels back to normal.

·         It also increases the risk of heart disease, osteoporosis, irritability or mood swings, menstrual irregularity, low energy levels, low memory and hormonal stress.

B. ADVANTAGES OF A PROPER BREAKFAST

·         A good healthy breakfast provides us with an early boost of essential nutrients like glucose, proteins, carbohydrates, vitamins and minerals, giving us a sense of well-being.

·         It also boosts our metabolism and fat burning processes throughout the day and we are able to concentrate and be more productive during the day, which gives us a sense of wellbeing.

·         A good breakfast promotes healthy physical and mental growth of children and prevents them from bingeing on unhealthy snacks in school, helping in controlling their body weight.

C. AN IDEAL HEALTHY BREAKFAST

·         A healthy breakfast provides 25% of the total energy and nutrients required by the body.

·         Ideally, it should comprise a perfect combination of carbohydrates, proteins and fibre.

·         Also include high fibre fruits like apples, papayas, muskmelons, oranges or watermelons.

D. WHAT TO AVOID IN BREAKFAST

·         Strictly avoid processed, deep fried or oily food, preserved meat, left over or junk food, cakes, pastries, refined foods like white rice and white bread, and only juices.

·         Stay away from doughnuts, cookies, potato chips, candy bars and sodas.

·         Also avoid food items which are loaded with fat, salt and calories and have very little fibre.

E. IDEAL BREAKFAST FOR ATHLETES

·         Eat a high carbohydrate, low fat meal like cereal, skim milk, banana / fruit smoothie, one toast / egg white sandwich and fruit, before your training runs.

·         Never run on an empty stomach, and remain hydrated during and post run.

·         Reload carbohydrates within an hour post run to prevent reduction in the glycogen levels.

·         Adequate proteins are needed so that the body can recoup wear and tear well.

·         High fibre and vitamin intake through fruits, vegetables, soups, juices and smoothies must be included daily.