Do you find yourself looking for a snack ever so often? Or have those constant hunger pangs which cause you to make unhealthy food choices? Many of us struggle with our food habits, and one of the major reasons for snacking unhealthily is that we forget how important the first meal of the day can be. Breakfast is the most underrated meal of the day because most of us don’t have the time to fix ourselves a good wholesome meal in the morning. But by starting your day right, you will find that you feel fuller throughout the day, make healthier snacking choices and also maintain your weight more easily.
Before we start off, it’s interesting to look at how this meal has gained importance over the years. The work ‘breakfast’ was first used by the English in the 15th century to imply breaking the fasting period of the night before. Early on, breakfast was associated with certain food items only, but today, its definition has stretched to include a large number of preparations globally.
So, what should your breakfast look like? Here’s a little science to help you.
A wholesome meal not only means more energy to motor through the day but also an improvement to your weight maintenance regime. Studies have shown that people who skip breakfast, tend to make poorer meal choices during the rest of the day and are more likely to consume sugary and fatty foods. Whereas, people who take a balanced breakfast find it easier to eat less during the day, and in turn, feel healthier on a daily basis.
Ideally, breakfast should be eaten within two hours of waking up. This puts the body into motion and gets the fat to breakdown, which provides energy for the rest of the day. The calorie intake for breakfast should be around 25-30% of your daily allowance i.e. 1800-2200 for women, 1500-2000 for children and 2200-2700 for men. This translates roughly to 450-700 calories for your first meal.
If you don’t have time prepare to a big breakfast spread every day, you can explore these options which are easy and nutritious.
- An egg-white omelette with a glass of fruit smoothie, best choose seasonal fruits to make the best of the taste as well as nutritional variety
- Whole wheat or five grain bread, with scrambled eggs and thinly sliced vegetables that you prefer (tomatoes, onions, capsicum, mushrooms)
- Oats or whole wheat cereal with milk and fruits
- Hard-boiled egg with banana and fresh juice
- Fresh fruit parfaits
If you do have some time, then you may choose some of these.
- South Indian breakfast comprising of idlis, vadas, dosas
- Figs poha, upma or rice vermicelli
- Savoury spinach pancakes
- Sautéed mushroom and chicken omelette
- Baked eggs
- Quinoa and chia porridge
- Avocado on toast with poached egg
We hope that we have been able to inspire you to adopt a healthier breakfast regime and maintain it over time.
Cheers to healthier mornings,