IDEAL BREAKFAST FOODS

IDEAL BREAKFAST FOODS

1. What to include

·      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.

·      Opt for light and soft idlis with sambhar, plain dosas with green chutney, milk with cornflakes, vegetable poha or upma, with a milkshake and sprouts.

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

2. What to avoid

·      Strictly avoid processed, deep fried or oily food, preserved meat, left over or junk food, cakes, pastries and only juices.

·      Avoid refined foods like white rice and white bread.

·      Stay away from deep fried pakodas, puris, samosas, doughnuts, cookies, potato chips, candy bars and sodas.

·      Also avoid food items like vada pav, bhajias, wafers, pizzas and French fries which are loaded with fat, salt and calories and have very little fibre.

3. Processed Carbohydrates Are Sinful

·      Most processed foods ranging from the standard loaf of bread to crunchy cookies, sweet buns and instant noodles do little good.

·      A breakfast is supposed to satiate your hunger for several hours so that you don’t snack in between meals.

·      Secondly, it should provide sufficient energy so that you don’t feel de-energized at your work.

·      Processed foods, loaded with de-fibered cereals and lots of refined sugar, don’t meet either of these criteria.

·      Firstly, processed carbohydrates tend to cause a spike in your glucose levels as carbs can be converted into glucose quickly.

·      However, this sugar spike slumps rather soon since glucose is quickly routed to the body’s energy storehouse.

·      This causes a sugar craving or hunger pang which initiates a cyclic chain of craving more sugar and food.

·      Thus, you should avoid:
• Excess of Jams/Sauces/Sweetened spreads/Chutneys
• Fruit juices to which glucose or sugar has been added
• Cakes

 

4. Load-Up On Proteins Even If You Are Not A Gym Junkie

·      The onslaught of diet fads like the Atkins Diet and wronged perceptions about gymming hard has made people either too obsessed or wary of proteins.

·      To feel energetic throughout the day, your breakfast should contain a more than average amount of protein.

·      Metabolism of protein takes longer, ensuring that energy is released constantly.

·      The traditional recommendation of having a glass of milk was probably based on this logic.

·      However, the quality of milk has depreciated considerably in the last few years.

·      You need to seek better, more promising sources of protein.

·      Choose egg whites or whole eggs as they contain one of the purest forms of protein found in the animal kingdom.

·      If you are a strict vegetarian, choose sprouted dals, baked beans, cottage cheese or paneer or a quick glass of lassi made from low-fat curd.

·      Soybean in the form of soy milk, soy flakes or boiled soya chunks tossed with some green chilli and tomatoes is a tasty, vegetarian protein choice.

 

5. Add Fiber & Nutrition In The Easy, Time-Saving Manner

·      The biggest reason why breakfasts are either unplanned or ignored is that the morning rush leaves little time for us.

·      However, you can easily overcome this hurdle by choosing some smarter, time-saving sources of nutrition.

·      For instance, dry fruits including all types of nuts, almonds and walnuts are an enriching source of macro-and micro-nutrients, including essential vitamins and trace minerals.

·      You can add these with ease in your vegetable sandwiches or rolls, or oatmeal with fruits, or just chew them even as you exit your house in a hurry.

 

6. Make Smarter Replacements

·      Using honey instead of jam and other sugar-sweetened spreads

·      Choosing low-fat milk over full-cream milk

·      Choosing low-fat butter over traditional butter

·      Using honey as a sweetener instead of sugar

·      Opting for whole-grain, oatmeal or multi-fiber breads over white bread

·      Eating fresh fruits instead of processed/packaged juices

·      Choosing cornflakes made from high fiber cereals like bran and muesli over conventional cornflakes.

7. Breakfast for athletes

·      Eating a balanced nourishing diet during the training period will go a long way to ensure that you do your best.

·      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.

·      Hydrate during and post run.

·      Reload carbohydrates within an hour post run to prevent reduction in the stores (muscle and liver glycogen levels).

·      Healthy, balanced meals through the rest of the day should be eaten frequently.

·      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.