Is it not healthy and ideal to wake up to a delicious and wholesome breakfast, given the hectic and stressful lives we tend to lead! They say the breakfast should be like a king, but what should it ideally comprise, how important is the first meal of the day and the healthy options to start your day is just what you need to know for better living. Discover healthy breakfasts below, to kick off your mornings in the most pumped up manner!
The next time you rush out the door in the morning without your morning dose of energy or food, consider that skipping breakfast can lead you up for overeating later in the day. A healthy morning meal, can instead give you energy, satisfy your appetite, and set the stage for smart decisions all day long. So guys, starting off your day right with the right food portions and balance is vital.
Ideally the breakfast should combine good carbs and fiber with some protein. Here’s a peak at some breakfast foods, along with expert tips for making it healthier than ever!
Parul Khurana, Expert Nutritionist, SCI International Hospital says, “A healthy breakfast leads to a healthy well-being and if, for any reason, it gets missed, you will feel the whole day going off beam. Many people underestimate the value of breakfast. They may only have a glass of juice or a cup of coffee and eat nothing at all. However, research has shown that this type of routine is not the best habit to get into. Eating a substantial meal within the first few hours of waking up is much healthier for you and your child. Breakfast is mandatory for the people of all ages because it doesn’t just keep them healthy, but also leads to an energetic day.
“If you leave your home after having a well cooked and healthy breakfast, the whole day feels to be awesome. Whether you are a busy mum, business-oriented dad, retired grandpa or a housewife, breakfast is important for everyone regardless of their age and walks of life. If you skip breakfast because you want to save calories, reconsider that plan. Chances are you’ll be ravenous by lunchtime. That may lead you to overeat or choose fast but unhealthy options perhaps doughnuts or cookies a co-worker brings to the office.
“Your morning meal doesn’t have to mean loading up on sugar and fats, and it doesn’t have to be time-consuming to be healthy. Keep the breakfast basics in mind and set yourself up for healthier eating all day long.”
Parul further gives us ideas on breakfast and the breakdown for healthy options below.
THE EATWELL PLATE
• For a tasty and a healthy start to the day it’s good to base breakfast on starchy foods such as bread or breakfast cereals. When choosing a cereal, try to go for one that contains whole grains and is lower in salt and sugar. Also, serve it with semi skimmed or skimmed milk, or low fat yoghurt.
• Try to fit in some fruit – fresh, frozen, tinned or dried fruit all counts towards five daily portions of fruit and veg. Put slices of banana on toast or add chunks of apple, berries or dried fruit to cereal
• Adding fruit to cereals is also a great way to get kids to eat less sugary cereals. Alternatively, try mixing sugary cereals with lower-sugar ones, increasing the amount of lower-sugar cereal over time to get used to it.
• Wash down breakfast with the glass of 100% fruit juice as this will count as fruit and vegetable portion. A glass (150ml) of fruit juice counts as a maximum of one portion of your target of five in a day.
• Try making toast with whole meal or granary bread and use small amount of low fat spread or jam. Choose a spread that is high in polyunsaturated or monounsaturated, instead of one that is high in saturated fat, such as butter.
• For change in breakfasts go for toasted fruit bread, corn bread and wheat bread
• Porridge oats are cheap and contain lots of vitamins, minerals and fibres. Make porridge with semi-skimmed or skimmed milk or water. If you usually add salt or sugar, try adding a few dried apricots or a sliced banana for extra flavor instead.
• Try fruit smoothie. If there is time, make it a night before and store it in a fridge or prepare all the ingredients ready to buzz in a blender in the morning. Use fresh fruits such as strawberries and bananas and some plain low fat yoghurt or low fat milk. You could also try adding some whole grain cereal to your smoothie for extra fibre.
• Try different breakfasts for more variety and tastes, a poached egg and mushrooms on a toast is a healthy and tasty option. Grill the mushrooms instead of frying
GOOD BREAKFAST FOODS
• Fruit and vegetables – All fruits and vegetables that are fresh, frozen, tinned, dried or in juice form are good for breakfast.
• Starchy foods- Bread (especially whole meal), rice and cereals that are lower in sugar and salt
• Milk and Dairy – Cheese. Low fat yoghurt and lower – fat milk
• Non-dairy protein – Meat, fish, eggs, beans and unsalted nuts
QUICK HEALTHY BREAKFAST GUIDE
• When it is not possible to fit in breakfast at home, try making a packed breakfast the night before and out t in a fridge. Make cheese sandwich made with whole meal roll, low fat spread on it.
• Keep a stock of foods that are easy to grab on the way out in the morning such as apples, pears, bananas, mini bags of dried fruits and unsalted nuts, cartons of fruit juices and slices of fruit breads.
• If you are a working professional, keep a box of wholegrain cereal and some dried fruits.
• Try making a big fruit salad for desert after an evening meal and save what is left in a plastic container so that it can be re used for breakfast the next morning
• Crackers and breakfast bars can also be convenient but bear in mind that these can be high in fat, salt and sugar, so remember to check the packaging before buying
HOW MUCH IS TOO MUCH?
Here is a quick reference guide to how much fat, saturated fat, sugar and salt is recommended and how much is considered too much.
• Total fat- High is more that 20g fat per 100 g. Low is 3g fat or lass per 100g
• Saturated fat – High is more than 5g saturates per 100 g. Low is 1.5 g saturates or less per 100 g
• Sugar – High is more than15g sugar per 100g. Low is 5g sugar or less per 100g
• Salt – High is more than 1.5g salt per 100g. Low is 0.3 g salt per 100g