Aashu’s Dilemma
“Never leave home without a proper breakfast!”, Aashu’s grandmother has always emphasised early morning breakfast. When he asked why is she so concerned that no family member should leave home without it,
She replied – “breakfast brings fortunes, the person who ignores breakfast in the morning, can never be a wealthy person.”
Aashu is unable to connect the dots between an early meal & wealth so he once again starts surfing Google to know more about Importance of Breakfast-
Benefits of Breakfast
Breakfast is the first meal of the day that you consume after at least a 6-8 hrs pause due to the night’s sleep. The energy generated by dinner has already been exhausted & now your body needs to recharge in the form of breakfast.
To kick start your day with a positive attitude & better concentration on your work, it is necessary that you should give ample importance to your breakfast. Recent research shows that nearly 50% of the total population in India either intentionally or unintentionally skips breakfast. Even those who have breakfast, a good majority of them have oily & high-calorie snacks in it.
“Breakfast is a meal with an incredible emotional charge. It’s a feeling of fellowship that is unlike any other meal of the day.”
– Anthony Bourdain
These results are concerning because skipping breakfast can have adverse effects on your physical & mental health while high-calorie foods in breakfast can be an open invitation to chronic diseases & obesity.
There is a misconception among the general public that skipping breakfast can be beneficial in weight loss but it is a serious blunder not with your weight loss but you are also risking your health.
But there is another study on 100 people who are being questioned about the effects of breakfast on weight gain & the findings showed that unhealthy foods in breakfast can worsen your obesity problem.
So, here in this article, we will discuss the importance of breakfast & what are the 10 foods that are healthy for your early morning meal.
Importance of breakfast for students
Breakfast is always an essential meal to kick start a day for every age group. But for students, who need a good quantity of energy for muscle development and body growth, breakfast plays an important role. Following are the reasons why students should not skip breakfast:
Breakfast boosts energy
Glucose is the main source of our body’s energy & the meals that we eat are the only way we can get glucose. Morning breakfast is the first meal that we eat after a long pause, it is essential that you should start your daily tasks in full-of-energy mode. This is the reason that breakfast plays an important role in your daily performance.
Positively affects Mental Health
Breakfast is also effective in controlling stress & anxiety levels. Some studies have proved the effects of morning meals on mental health. The brain cells perform well with the availability of energy. You can have better memory, intelligence & even cognitive ability.
Good for Physical Fitness
A light meal before you grab your daily exercise can boost your performance. You can see a gradual rise in the time you spend in the gym, track or field, or any sort of exercise. It gives endurance without fatigue & dizziness.
Fills Nutritional Gap
Breakfast can significantly fulfil your daily dose of essential Vitamins, Minerals & other micro-nutrients. In India, people prefer to have curries, roti & rice for lunch & dinner, leaving only breakfast where you can have fruits & other nutritious foods.
Helps in Weight Loss
Yes, having a balanced & low-calorie breakfast can help you in weight loss rather than going in another direction. Morning breakfast cuts down the quantity of food you have in the launch. It controls your appetite & helps in boosting metabolism as well.
Tackles Chronic Disease Problem
You can greatly reduce the risk of having chronic diseases if you adopt the habit of having morning breakfast. Chronic diseases such as heart disease & type-2 diabetes can be prevented as they are related to weight gain & lack of nutritious foods in your diet which breakfast can easily take care of.
Breakfast Foods for Weight Loss
Having breakfast can help you in weight loss, as it provides ample time for your body to turn calories into energy. But all the above-mentioned advantages come with a pre-condition. You should have healthy, low-calorie & nutritious foods in the morning meal.
So here are the breakfast foods for weight loss that you should include:
“Breakfast is a beautiful, elegant thing; a meal to be savored and embraced.”
– Jamie Oliver
Vegetables
Spinach:
A low-calorie but high in fibre, you can have spinach in the form of soup, salad or in a veg omelette. It is rich in omega-3 which is good against heart diseases as well as calcium which is good for the health of your bones.
Cabbage:
Another green-leafy veggie that can kick start your day with lots of nutrients. Have it as in a salad, omelette or cheese sandwich. Cabbage is loaded with such as fibres, potassium, magnesium, vitamins A & K. These nutrients are good for eyesight, healthy skin & hair.
Sweet Potatoes:
You can call sweet potato a superfood as it is loaded with many nutrients. You can have fibres & high glucose that can feel you fuller for a long time. It means you will eat less in the next meals. You can have sweet potatoes roasted or boiled & even with a salad.
Bell Pepper:
This veggie can be a good companion with other meals such as eggs, chicken & veg omelette. Other than Vitamin C, Bell pepper can also help you in fat burning & easy for digestion of carbs. It is good for muscle recovery & growth.
Fruits
Watermelon:
Watermelon can hydrate your body from a long pause of water intake. Although it is rich in sugar, other essential nutrients are also present such as sodium & potassium. Also, watermelon helps in blood circulation & lowers blood pressure.
Banana:
Banana is the best option if you need to feel fuller for a long time. Bananas can also soothe your mood & release the anxiety that can be a hurdle for a good start. Bananas can also reduce the bad cholesterol levels in your body by removing them from blood vessels.
Strawberry:
The red & sweet strawberries can also be a good option for breakfast. They have a moderate level of calories to help you keep energetic but also have water to keep you hydrated. Have strawberries in the form of homemade jam (without added sugar) or a fruit salad.
Other fruits such as Apples, Oranges, Mangoes, Guavas & Pomegranate can also be taken in Breakfast either in juice or in a fruit salad.
Nuts & Seeds
Flaxseeds:
Add just 1 tablespoon of these nutritious seeds to your daily breakfast meals. You can have 55 calories in just 3 grams of flaxseeds. Another benefit of having flaxseeds is that they are rich in Omega-3 which is good for the heart & mind. Consume them by mixing with curd, oatmeal, salad or in a sandwich.
Chia seeds:
If you are a dieter then adding chia seeds to your breakfast can be helpful. It can slow down digestion means you can feel fuller for a longer time & cut down the calorie intake in the next meal.
Walnuts:
Loaded with omega-3, anti-inflammatory properties & muscle-building proteins, walnuts can be a superfood that must be a part of your breakfast. Have 2-3 well-soaked walnuts in the morning either in direct form or mixed with salads, oatmeal or curd.
You can also have other nuts such as almonds, pistachio & cashew nuts in the breakfast but in minimal quantities.
Spices & Herbs
Black Pepper:
The properties of black pepper make it good against inflammations & digestive problems. Even some studies have claimed that compounds in black pepper are effective against obesity. Add black as an ingredient in omelettes, oatmeal, sandwiches & salads.
Ginger:
It has a lot of health benefits due to its anti-inflammatory properties. As it promotes weight loss, ginger should be included in your morning meal. Have it in the form of ginger juice that can be used in the preparation of sandwiches, oatmeal & omelette.
Cinnamon:
If you are concerned with belly fat, add cinnamon to cut down the accumulated fat. Along with this, cinnamon can also be helpful against high blood sugar levels & high blood pressure. Add a pinch of cinnamon powder to your morning oatmeal, omelette & even drinks such as tea & coffee.
Non-Vegetarian Foods
Eggs:
Eggs are an excellent source of proteins & other vital nutrients such as Vitamin A, D & even B12. With it, you can also have a good quantity of choline that is effective in better memory, muscle development & soothing the mood. Have hard-boiled eggs or prepare an omelette.
Chicken Breast:
If you want to enjoy some non-veg in the morning without any worry for calories. Then you should have chicken breast in the morning. It has lean protein for muscle development, and fibres to feel fuller for a longer time & keep you energised for hours.
Healthy Oils
Virgin Coconut Oil:
Coconut oil is a perfect example of a healthy oil. You can have fried foods in your breakfast without worrying about calorie intake. The presence of MCTs in coconut oil can convert the deposited fats into energy, boosting weight loss. You can also add coconut oil to drinks such as smoothies.
Desi Ghee:
A traditional source of healthy oils, desi ghee can help you ease digestion, feel satiated for a long time & promote healthy bones, muscles & mind. Desi ghee has good cholesterol that can help you in dealing with many different chronic diseases.
Drinks
Black Coffee:
If you don’t feel woken up without a dose of caffeine then you should have a cup of unsweetened black coffee in your breakfast. Coffee has many health benefits such as it improves mood, increases alertness & boosts mental performance. There is even evidence that caffeine can help you in increasing metabolism & fat burning.
Green Tea:
If you need to have caffeine more healthily, then green tea is a good option. It carries the same health benefits or even more than coffee. It also has antioxidants that reduce the risk of heart disease, and diabetes & protect your brain cells & nervous system.
Smoothies:
If you want some other more hydrating drink for breakfast then smoothies or protein shakes can be good options. Along with weight loss, protein shakes are good for muscle development & keep you feeling fuller for a long time. You can use any protein powder that has egg, soy, whey or pea protein.
Simple Indian Breakfast Ideas
Here, we will discuss some healthy, low-carb and nutritious breakfast Ideas. These dishes are primarily cooked in Indian kitchens and they can be great options to make your day more productive:
Muesli or Granola mix
It is a good option as you just need to add milk and chopped fruit with it to make it more nutritious. It is recommended to add dry fruits & nuts to make it crunchier & healthier.
It is recommended to take only 1/2 cup or 3/4 cup of Granola mix or Muesli (40-65 grams) in your breakfast.
This food is high on fibers and calories that can help in proper digestion.
Rawa Upma
Originally from south India, today upma is a regular serving in breakfast throughout India. You can have it with lemon juice, pickle or coconut chutney.
Upma originated in South India and is preferred for morning breakfast as it is low in calories and easy to prepare.
You can carry upma for lunch at the office and give it to your children for school. If you are a dieter, then you can have upma at dinner as well.
Poha
Poha or you can say flattened rice. It is one of the most common breakfast meals in India.
Due to its lighter nature, you can fulfil your daily dose of nutrients without worrying about weight gain.
100 grams of cooked poha only have 110-140 calories making it light and healthy at the same time. You can even add peanuts, pomegranates, chopped onion and beetroot to make it more nutritious.
Smoothies
Smoothies can be a great add-on to your breakfast if you love to have something healthy to drink.
Smoothie of fruits especially banana, strawberry, cherries and mango. Any of these smoothies can be a good source of Vitamin A & C with other minerals.
Most smoothies carry 170-190 calories, so you add any one without spoiling your weight goals. You can add a handful of nuts or seeds to remain satiated for longer time.
Cheese and spring onion sandwich
If you want something to be prepared with bread, then a cheese spring sandwich is a great option. Stuffed with cheese and spring onion, it is both mouth-watery and nutritious.
You can stuff your sandwich with cucumber slices and chopped cabbage stripes to make it delicious and nutritious at a the same time.
Rather than using white bread, you can have brown bread as it is low in calories.
Conclusion
Aashu now understands what his grandmother is trying to say. A person who is healthy and fit can only pursue the journey towards fortune and breakfast plays a really important part in that. Breakfast is an essential meal of the day but what you eat in the morning meal is equally important.
Skipping breakfast can never help you in weight loss. But healthy foods in breakfast can help you in reducing your calorie intake & slow down your weight gains.
Taking snacks in the morning can spoil your day & can be an open invitation for chronic diseases. So, now Aashu has determined that he will never miss a morning meal in any situation.
