Beat the Breakfast Blues

Beat the Breakfast Blues

On a busy morning, breakfast is the last thing anybody can think off. There is usually no time to catch up with breakfast or no time is made available for breakfast. If I tell you the innumerable benefits of eating breakfast then I am sure you will beat away the breakfast blues.

Breakfast is a very important meal of the day, as it breaks the night long fast, your body has been through and provides the surge of nutrients the body needs.

A lot of people miss breakfast in an effort to lose weight. Now thats a very bad idea as you are programming your body to realize that there is no fuel and the body starts hoarding up any calories ingested and this can result in weight gain. Skipping meals sets up extreme hunger patterns later in the day, resulting in excess calorie intake. As time passes during the day, the metabolism slows down. Hence metabolism is at its peak in the morning and an healthy breakfast compliments it.

Breakfast kickstarts your metabolism, helps you to concentrate and perform better in school and at work and aids in maintaining a healthy weight.

Unfortunately, it is the one meal that people are most likely to miss each day because they are in a rush to get to school or work. But, breakfast can easily be incorporated into a busy lifestyle. All you need to do is wake up a little earlier and focus on what can be done to improvise your diet. Pre-preparation done on the previous night can help. It does not take alot of time to prepare a bowl of oatmeal with low-fat milk and munch on a whole fruit.

People who eat breakfast have more nutritious diets than people who skip breakfast. They also have better eating habits as they are less likely to be hungry for snacks during the day.

Breakfast provides a significant proportion of the day’s total nutrient intake and offers the opportunity to eat foods fortified with nutrients such as folate, iron, B vitamins and fibre. Essential vitamins, minerals and other nutrients can only be gained from food. So, even though your body can usually find enough energy to make it to the next meal if you have skipped breakfast, you still need to top up your vitamin and mineral levels to maintain health and vitality.

Indian Breakfasts generally lack protein and are only carbohydrate based but inclusion of adequate protien can help to peak performance. Incorporate some protien such as egg, whey protien, soya milk or nuts in your diet.

So start your day with a healthy breakfast and see the difference in your health.

Sanjana M Shenoy is a A dietitian from Mangalore, Karnataka, India. Having worked as a Dietitian for the Manipal Group of Hospitals namely KMC hospital Mangalore, India.She is also a consultant for corporate's like Infosys and others, conducting talks and presentations for various associations and local television shows.She consults at her Diet and Nutrition clinic "Nutrihealth" in Mangalore.Also is a visiting consultant to various hospitals in and around Mangalore and also runs an active online consultation.

7 Replies to “Beat the Breakfast Blues”

  1. Can you please tell me which one is better for breakfast and how healthy is it? A bowl of oatmeal with low fat milk or a bowl of kellogs or cornflakes or museli, which are readily available in the market nowadays? What can i have for breakfast mainly indian breakfast apart from egg as i do not eat eggs and which has lot of proteins? What kind of nuts can i include in my breakfast or in my diet? And in what proportion.

  2. Yes a bowl of oatmeal is the best choice with low fat milk so is mueselli rather than kellogs. There is no difference in the carbohydrate/sugar content but breakfast cereals are fortified with vitamins and minerals so there is no harm in having them.

    The protein source for vegetarians particularly for breakfast will be pancakes made from soyabean flour or bengal gram flour mixed with whole wheat flour. These give both adequate carbohydrate and protien ideally required by our body.

    An oat meal can be enriched with soyaflour while preparing the porridge. 3-4 tsp of well cooked sprouts too can be added in the oatmeal porridge.

    A handful of nuts can be taken per day. Peanuts, almonds and walnuts are the ones which I recommend but not more than ten in number and this include all the above mentioned nuts.

    You can also start your day with 4-5 almonds soaked over night. This is adequate. Do not go over board with the intake of nuts.

    For eg. take 3 tsps of oats and 3 tsps of soya flour and make a porridge and 200 ml of skimmed milk plus 4-5 almonds will give you 15-17 grams of protiens.
    Wheat germ powder too can be added which gives additional 3 grams of proteins and 40 kCals.
    Calories from this whole meal will be 252 kCal with almonds and without wheat germ. With wheat germ 292 Kcal and 20 grams of proteins.

    This meal can be ideally fitted into low calorie diet.

  3. Dear Sanjana,

    I am a regular reader of a major health magazine. They once reported a study that was conducted to show ill effects of soya beans (causing male breasts). Although I know the nutritional value of Soyabeans but stayed away since then.

    Would apprreciate your thoughts on this. Also, incase I eat say 50 grams off soyabeans (nutrela) a day is that intake safe?

  4. Hi Vikas,

    Please check whether you include good quality proteins such as eggs, fish, meat etc and milk and milk products and if you do, then please cut down the whey protein intake to 10-15 grams.

  5. Hi Vikas,

    Excess of any food is not advised. It is important to have a varied diet. Including soy in your diet is good, But too mush of soy too has its bad effects. You may have remembered that some time back there was soy everywhere and why it is the only protien around, but now suddenly it is in the bad news too.

    So I suggest to eat soy in moderation, lets say three times a week, so you can balance its effects…

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