Healthy Breakfast – The Most Important Meal of the Day
Almost everyone treats breakfast as the least important meal of the day. It never gets the attention it deserves. Dinner, on the other hand, is the kind of meal that should always be light and healthy, but we end up overeating at the dinner table (great way to gain weight since the body does not burn the calories readily – after all, you will be going to bed soon). Furthermore, we wake up the next morning ‘not feeling hungry’ for breakfast. This is the single biggest mistake for anyone trying to lose weight. A meal that is grossly underrated, breakfast ‘breaks your overnight fast’ and is therefore the most important meal for the day. It allows you to begin the day with energy and vitality. Isn’t it an irony that a timely and nutritious breakfast is a rarity for most of us ? You may be a busy corporate executive or a top-level athlete, the importance of breakfast remains the same for everyone. Let us analyze the role that breakfast plays in our life. Here are the basic truths about that first meal of the day:
Skipping breakfast won’t make you thinner.
Skipping this meal will usually cause you to eat more for lunch and / or dinner. If you start the day without a meal don’t be surprised if you feel tired, lethargic and easily fatigued later in the day. It’s almost like driving to work with no gas. The best strategy for keeping your weight in check and your energy level high is to fuel yourself evenly throughout the day. Eat a good breakfast, moderate lunch, and light dinner, (as well as small snacks in between, if you feel hungry). In particular, if you are about to have a hectic day, it becomes even more important to eat a good breakfast. If you starve your body by avoiding breakfast, it will begin to lose muscle (something you do not want) and retaining fat. The interesting thing is that muscle weighs more than fat, which means that dieting (skipping breakfast) may show up as weight loss on the scale. However, most dieters can become weaker although they may become smaller if they rely on dieting exclusively as a means to lose weight.
Breakfast enables you to function better.
Recent research results showed that children who skip breakfast are less able to concentrate in studies and in play. Their ability to perform complex tasks is impaired. The effects were similar in adults. As an experiment, change (improve) your breakfast habits for 2 days. You will then understand the impact that breakfast has on your day.
Cereals and fruits are still the best.
According to the National Cancer Institute of America, “diets high in fibre and low in fat, with plenty of fruits, vegetables, and whole-grain breads and cereals with low fat cheese or butter may reduce the risk of cancer.” Daily fibre intake should be 20 to 30 grams. Insoluble fibre, the kind found in whole wheat bread and wheat-based bran cereals, helps lower the risk of colon cancer and speeds up digestion. Soluble fibre, found in oat bran and fruit, helps lower blood cholesterol, and may reduce the risk of coronary ailments. Start your day with a piece of fruit, a glass of milk / coffee and some high fiber bread. You can enjoy your breakfast while driving!
So try these simple suggestions and kickstart your day with a healthy breakfast!
Nitin Chhoda is a renowned personal trainer, columnist, radio and TV personality and trains clients in 12 countries online from http://www.phonefitnesstrainer.com
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Good Nutriton Five Favorite Breakfasts on the Run
Studies have shown that people who eat breakfast gain less weight, are more alert and have healthier hearts. After not eating, for eight to ten hours overnight, our bodies need to be refueled. Breakfast jump starts our metabolism. People who skip breakfast often end up in a mid-morning slump and consume more calories throughout the day.
Living such a busy lifestyle presents a nutritional challenge. Most often, unless we awaken at the crack of dawn, we are usually running out the door, running children out the door, or both. While intellectually we may realize the importance of eating breakfast, sometimes it is that one more thing we just can’t get to.
I have discovered a short cut solution that allows me to eat breakfast while on the run. The following are five of my favorite portable breakfasts:
3. A hard boiled egg, a glass of milk, and a banana.
2. A bran muffin, (make a batch and freeze them ),a glass of milk and fruit.
3. A peanut butter and honey sandwich on whole wheat bread and fruit.
4. A fruit smoothie made with milk and protein powder.
5. A cheese sandwich on rye with lettuce and tomato. (Yes, a cheese sandwich)
Experiment with your favorite foods and create your own breakfast on the run. Be sure to include a fruit or vegetable, a good source of fiber and a protein. Include your fruit with your breakfast or have it as your midmorning snack. Make breakfast a habit. In doing so, not only are you helping your body but teaching your family good eating habits, as well.
Constance Weygandt is an author, speaker and balance mentor. For more information or to sign up for Constance’s free recipe newsletter, visit her website at http://www.balancedwellnessonline.com
Healthy Breakfast Foods
It is always surrounded by silly excuse of lack of time. And still no one denies that fact that “breakfast” is the most important meal of the day.
Why such a hullabaloo about this early morning meal? Well, for starters, this meal comes after a break of 8 – 10 hours; hence your blood sugar level will be low. Since your body has gone with out food for such a long time, it needs nourishment to kick-start its day. Therefore “breakfast” is considered to be an important and essential meal of the day.
Breakfast benefits both, young and old. It is the key to jump start your muscles and your day. People who eat breakfast (healthy) daily are more likely to
– Consume more vitamins, minerals and less of fat and cholesterol.
– Increased strength and endurance.
– Better concentration and productivity all day long.
– Control over weight
– Low cholesterol = no risk or little risk of heart disease
Children who eat breakfast are likely to have better concentration, problem-solving skills and eye-hand coordination. They will be alert, creative, and less likely to miss days of school.
If you think skipping this meal, will help you lose weight, think again. By passing over this meal, your body will go in the starvation mode and make you crave for snacks especially sweets. Impulsive snacking on unhealthy foods can lead to weight gain. So you motive of losing weight by skipping breakfast stays unachieved.
Try to choose healthy foods from at least two food groups each morning
– Fruits & Vegetables
– Grains
– Dairy
– Proteins
A glass of pure fruit juice, bananas, yoghurt, low-calorie muesli with semi skimmed or skimmed milk, fresh fruit salad with few spoonfuls of low fat yoghurt, fresh and raw veggies mixed with flavoured yoghurt, a slice of toast or plain bread with eggs, boiled or poached are some of the options for breakfast. Kids can enjoy a Smoothie with their favourite fruits; add dash of yoghurt or honey to make it more delicious.
If you look forward to eating different kinds of healthy foods for breakfast, you are less like to skip this meal. If time is your hurdle, think about packing your breakfast or eating on the ‘run’, its better than skipping it altogether.
Kevin Pederson has been managing a number of diet, nutrition and health websites that promote good health and unhealthy food habits leading to a diseased body. Healthy Food contain vital nutrients that aid our body’s metabolic function.