In spite of health experts going blue in the face trying to get
people to understand the importance of having breakfast, there are
thousands who skip the first (and most crucial) meal of the day citing a
motley of reasons.
Dietician Dr says that having a hearty breakfast helps control excess hunger throughout the day.
"Since we technically fast overnight while sleeping, forgoing
breakfast adds to this fasting period and may disrupt blood sugar
balance and insulin output.Skipping breakfast also triggers bad eating
habits during the day, as cravings ensue and quick-fix fast foods are
often eaten. Having breakfast boosts metabolism and increases your
energy levels throughout the day. When you miss it, your energy is
reduced and physical activity levels decline," reckons Dr.
- An ideal, healthy breakfast A healthy breakfast provides 25 per
cent of the total energy and nutrients required by the body. "Ideally,
your first meal of the day should comprise a perfect combination of
carbohydrates, protein and fibre.
- Make sure you include fruits, whole grains, berries and and good
fats. Opt for light and soft idlis with sambhar, plain dosas with green
chutney, milk with cornflakes or wheatflakes, vegetable poha or upma
with a milkshake and sprouts.
- Also, include high fibre fruits like apples, papayas, muskmelons,
oranges or watermelons," says dietician and sports nutritionist.
- Disadvantages of skipping breakfast Experts say that skipping
breakfast may put you on the fast track to weight gain, heart disease,
osteoporosis, irritability or mood swings, menstrual irregularity, low
energy levels, low memory and hormonal stress.
"A study shows that people who skipped breakfast developed higher bad
LDL cholesterol levels, and were less sensitive to insulin than people
who ate breakfast every day," says Dr. And for those who skip breakfast
in a bid to lose weight, you ought to read this.
"People who miss breakfast tend to feel fatigued early on in
the day and have low concentration levels, affecting their efficiency.
Skipping breakfast also decreases metabolic rate making weight loss
difficult. Research proves that people who skip breakfast tend to be
heavier than people who eat a healthy breakfast.
So, if you're looking forward to losing weight, have a nutritious breakfast to get a healthy start to the day," suggests Dr.
Make sure that no one in the house skips breakfast. A glass of milk
along with a boiled egg, idli, dosa, a grilled vegetable sandwich,
porridge, fresh fruit or a paneer sandwich is good for tweens and teens,
says Clinical Nutritionist Dr Nupur.