Hey readers! Are you one of those who skips on the breakfast to catch up on a few extra minutes of sleep, each morning? Well, this is one bad habit that you need to curb right now! Breakfast is considered the most important meal of the day. A wholesome breakfast that is packed with nutrients is the only way to refuel your energy stores in morning. Here are some reasons that show how eating more at breakfast strengthens our health.
A good breakfast keeps us energetic
Most of us, have a gap of at least 8 hours between dinner and breakfast. Therefore, skipping on breakfast or taking a light breakfast can take a toll on our energy levels throughout the day. Our body needs carbohydrates (healthier ones, of course) to carry out its day-to-day functions. Taking a hearty breakfast, a medium-sized lunch and a light dinner would keep you feeling fresh and full of energy. You will be surprised at how your lethargy vanishes once you start taking a nutritious breakfast, regularly.
With consumption of Proteins, complex carbohydrates and healthy fats for breakfast, you will experience more Strength. This is because you are nurturing your muscles and cells and tissues with vital nutrients right at the beginning of the day.
Kickstarts your metabolism
While you sleep, your metabolism is very slow. Mornings are the best time to kick-start your metabolism. You must take advantage of this fact by eating a nutritious breakfast. This will help you maintain an optimum body mass index.
Sets stage for healthier food choices through the day
Breakfast is the first meal of the day. We are less likely to make bad food choices for the very start of our day. A nutrient-dense breakfast makes you more mindful of what you are eating. Therefore, you are less likely to make poor nutrition choices for your upcoming meals.
Include healthy foods like fresh fruits, boiled or raw vegetables, Whole grains, egg whites, milk etc. in your breakfast. You will load up on essential nutrients, ample calories and plenty of fibre.
Helps to stabilize your weight
Once you have had a good breakfast, your weight is more likely to stay stable. This is because once your tummy is full, you will not be starving by lunchtime. Therefore, you will not indulge in overeating or eating absolutely everything that is available. You are sure to make better food choices for lunch. It is often when we are too hungry that we consume empty calories like cakes, colas, burgers etc.
A bigger breakfast prevents Sugar spikes in Diabetics
Your body has an internal day-night cycle. The rates of metabolic activities and the levels of hormones vary throughout the day in our body. Due to these reasons, our body responds differently to the food we eat at different times of the day. Studies show that our blood glucose levels are almost four times more likely to rise when we eat a slice of bread in the late evening than in the morning. Also, studies support that eating a high-calorie morning meal prevents Sugar spikes in blood in diabetics.
Kids must always be encouraged to have a good breakfast. A wholesome meal in morning makes our brains alert, awake and functioning more efficiently thanks to all the vitamins, minerals, and fatty acids that are part of a healthy breakfast.
Clearly, breakfast is the most important meal. We have enough research and studies to conclude that. Here are three more quick tips to keep in mind while deciding your breakfast menu.
#1 Strike the right balance of nutrients
Dieticians recommend that one must include foods rich in a variety of nutrients in their morning meal. Include at least 15 grams of protein in form of Tofu, Paneer or lean meat in your breakfast. You should have nearly 5 grams of fibre. Good sources of fibre are oats, porridge, whole grain bread, cereals etc. Limit intake of refined Sugars to no more than five grams.
#2 Include a bit of every food group
There Is no need to cut out on good fats. You must include some nuts like Almonds, Walnuts, plant seeds and a bit of pure Ghee. Choose foods that come from at least three food groups.
#3 Do not eat empty Calories
Empty calories include the foods which have no nutrient value. Avoid Jellies, Jams, Chocolates, Colas and Soda for breakfast. Your Calories must come from nutrient-rich foods.
Do you have a healthy breakfast, each day? What are the most common foods you consume for your breakfast?
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