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Breakfast - The Intelligent Meal

Wednesday, July 01, 2009
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1. Breakfast not only starts your day off right, but also lays the foundation for lifelong health benefits. People who eat a healthy breakfast are more


  • Consume more vitamins and minerals and less fat and cholesterol


  • Have better concentration and productivity throughout the morning


  • Control their weight


  • Have lower cholesterol, which reduces the risk of heart disease
    2. A healthy breakfast should consist of a variety of foods, for example, whole grains, low-fat protein or dairy sources, and fruit. This provides complex carbohydrates, protein and a small amount of fat - a combination that delays hunger symptoms for hours.

    Whether you opt for traditional options, such as yogurt, whole-grain muffins or ready-to-eat cereal, or less typical foods, such as leftover vegetable pizza or a fruit smoothie, you can get the nutrients and energy you need to start your day.
    FOR BREAKFAST SIMPLY CHOOSE ONE ITEM FROM AT LEAST THREE OF THE FOLLOWING FIVE FOOD GROUPS:
    Fruits eg. Apple, Banana, Papaya, Guava, Bunch of grapes, Orange
    Vegetables eg. Bhindi, Baigan, Mixed vegetable, Raw carrots
    Whole-grains eg.Toast, Hot or cold whole-grain cereals, Chappatis, crackers, Daliya. Idli, Appam, Upma
    Dairy eg. Yogurt, Skim milk, low-fat cheeses, such as paneer and natural cheeses
    Protein eg. Hard-boiled eggs, Sprouted moong dal, Mixed bean salad, Rajma, Grilled chicken salad, Sambhar, Dal.
    Oatmeal is another good choice, but it may be a challenge if you're on the run or at work. One cup of plain, cooked oatmeal has about 4 grams of fiber and 130 calories.

    And don't forget those hard-boiled eggs, which are easy to take with you. The yolk does contain cholesterol, but eggs are full of nutrients, including protein, vitamins A and B-12, folic acid, and phosphorus.
    IF YOU DISLIKE REGULAR BREAKFAST FOODS, TRY SOMETHING DIFFERENT, SUCH AS:


  • Leftover vegetable pizza or idli sambhar


  • Fresh fruit topped with low-fat yogurt and crispy whole-grain cereal


  • Last night's left-over vegetable subzi with two chappatis (cooked without oil)


  • A smoothie blended from exotic fruits, some low-fat yogurt and a spoonful of wheat germ.


  • Whole-wheat crackers with low-fat cheese


  • Waldorf salad with apples, walnuts and boiled egg.  
    Think low-fat and fresh lean meats or even fish, low-fat milk products, fresh fruits and vegetables, and whole grains. The combinations are limited only by your imagination and taste.
    If your excuse for missing breakfast is lack of time, pack something to take with you.
    JUST GRAB A FRUIT OR TWO AS YOU RUN OUT THE DOOR AND MUNCH ON IT AT WORK.
    Think you're saving calories by skipping breakfast? Fat chance

    You'll be ravenous by lunchtime, which may lead you to eat more. Or your hunger at midmorning may tempt you to indulge in a high-fat treat that someone brought to the office.

    Your morning meal doesn't have to mean loading up on sugar, fat and cholesterol.

    MAKING NUTRITIOUS BREAKFAST CHOICES CAN SET YOU UP FOR HEALTHIER EATING ALL DAY LONG.

     

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    User Comments

    05 July, 2012 | ayushi asthana | Reply

    ayushi asthana I would like to add that we should never skip breakfast as it boosts the metabolism and prepares the body to work throughout the day with full energy. breakfast is of utmost importance for the pregnant women.
    Ayushi Asthana
    MSc(Nutrition)

    18 November, 2010 | Esha | Reply

    Esha thank u for such an useful information.

    29 March, 2010 | Vijayalakshmi Iyengar | Reply

    Vijayalakshmi Iyengar Hello Jibak,
    We appreciate your positive feed back and glad you are able to make use of the information to your advantage. We urge you to become a registered user and we will customise a diet plan for you. In addition you will not only gain access to healthy recipes but also informative articles and a host of other features which will help you. Kindly Log onto www.NutritionVista.com for more details
    Warm regards
    Vijayalakshmi Iyengar
    Dietitian: NutritionVista.com

    29 March, 2010 | Vijayalakshmi Iyengar | Reply

    Vijayalakshmi Iyengar Hello Archana,
    We are glad you liked the information provided about the importance of Breakfast. If you become a registered user you will have access to all our recipes for all the meals all. Rest assured they are all healthy.
    Warm regards
    Vijayalakshmi Iyengar
    Dietitian: NutritionVista.com

    29 March, 2010 | simi | Reply

    simi Hi,Thankyou NutritionVista team,I liked the article,earlier I used to skip my breakfast,but after reading your article ,have started having a healthy breakfast.

    05 July, 2009 | archana | Reply

    archana please name few more specified iteams for breakfast.

    thankyou

    04 July, 2009 | jibak | Reply

    jibak Greetings!
    Your breakfast tips are very useful to me. I find it is very healthy and flexible items which one can afford to have on daily basis to maintain good health.
    Thank you.

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