RaffleCity

What is a Healthy Breakfast?

Understanding Dynamics of Healthy Breakfast


• Firstly, a healthy breakfast doesn’t need to be very low in calories. In fact, your breakfast should be more fulfilling than your lunch and should contain more calories than your dinner.


• Yes, fat content in breakfast should be low but this doesn’t mean absolute elimination of anything containing a bit of fat. For instance, butter used in minimal amounts is within the realm of eating healthy during the morning.


• A healthy breakfast should be able to keep you full until the lunch time arrives. Ideally, you shouldn’t have anything else besides a cup of tea and biscuit or two between lunch and breakfast.


• Breakfast that is devoid of sufficient carbohydrates and proteins tends to work against your weight loss goals. A lighter breakfast will be digested sooner, inducing a dip in the blood sugar levels. This leads to hunger pangs and sugar cravings, making your snack insensibly.


• A truly healthy breakfast should provide you sufficient energy to kickstart your day. Ideally, the break items should be able to induce physical and mental energy. People who attend work after having a fulfilling breakfast are more likely to be more alert and energetic through the office hours.

Quick & Healthy Breakfast Ideas

1. 

   Photo by Thinkstock
   
   
   
   
   

   "A healthy breakfast is the most important meal of the day,” says Dr Jyothi Prasad, chief di
   etitian, Manipal Hospital, Bangalore.“There’s a nearly ten-hour long gap between dinner and
    breakfast, during which the body is on fast mode. As the name suggests, breakfast is the meal
    you eat to break that fast,” explains Dr Prasad, “It refuels your body with essential nutrients to
    kick-start your day. So don’t skip it.”

2. 

   Photo by ThinkstockFri 16 Mar, 2012 10:30 AM IST
   

   Whole-wheat bread sandwich: If you’re a vegetarian, Dr Prasad suggests a simple paneer, onion, tomato and cucumber sandwich. “Spread a layer of low-fat paneer instead of cheese, as it’s a healthier option,” she stresses. A layer of grated paneer, sliced onions, cucumber and tomato, salt and pepper – and you’re ready to go. For non-vegetarians, keep some boiled, boneless chicken pieces handy. Mustard sauce or mayonnaise with boiled chicken and onions tastes fantastic, try it out today.

3. 

   Photo by ThinkstockFri 16 Mar, 2012 10:30 AM IST
   

   Cereal: Dr Prasad warns against those sugar-coated cereals in the market. “Choose sugar-free wheat flakes or corn flakes. They pack in carbohydrates, fibre and protein,” she says, “add some fresh fruit or dried fruits and nuts to make it more wholesome.” Museli that combines a variety of grains and driedfruits too makes for a good option.

4. 

   Photo by ThinkstockFri 16 Mar, 2012 10:30 AM IST
   

   Daliya: “Popular up north, daliya (broken wheat) makes for an excellent breakfast option,” says Dr Prasad. Daliya is unrefined wheat, loaded with fibre and complex carbohydrates, it’s healthy and can be made in a jiffy. Dr Prasad recommends adding a handful of nuts to make daliya a perfect, complete breakfast.

5. 

   Photo by ThinkstockFri 16 Mar, 2012 10:30 AM IST
   

   Dosa: “Choose a multi-grain dosa — what we call adai down south — over the regular kind,” suggests Dr Prasad. It packs in multiple nutrients – just what you need to jumpstart your day. However, make sure you use a non-stick pan, and less oil though.

6. 

   Photo by ThinkstockFri 16 Mar, 2012 10:30 AM IST
   

   
   
   Eggs: While eggs make for an excellent breakfast option for kids, adults must tread cautiously. “Get your lipid profile checked,” recommends Dr Prasad, before you go on an egg eating spree. If your cholesterol is high, make sure you stay away from egg yolk. A good source of protein, selenium and riboflavin, egg whites are low in saturated fat and cholesterol. So beat in one or two egg whites, add some chopped veggies (cut and store in refrigerator), a pinch of turmeric, salt and red-chilli powder to taste — mix and scramble or make an omelette. “You can add a slice of brown bread, if you choose,” says Dr Prasad.

7. 

   Photo by ThinkstockFri 16 Mar, 2012 10:30 AM IST
   

   Steamed idlies: Your neighbourhood supermarket is most likely to have a stock of idli batter. Cook idlies the night before, if you’re too rushed in the morning. Eat idlies with honey, it’s yummy and won’t require additional time for making chutney or such. In the morning, microwave idlies, pour some honey and you’re ready to go.

8. 

   Photo by ThinkstockFri 16 Mar, 2012 10:30 AM IST
   

   Oats: High in fibre, oats is known to help regulate blood sugar levels and keep cholesterol under check. What more? It’s easy to make too. Again, Dr Prasad suggests adding nuts and fruits or dried fruits to that oat porridge.

9. 

   Photo by FlickreviewR, Wikimedia CommonsFri 16 Mar, 2012 10:30 AM IST
   

   Poha (flattened rice): Poha is simple to make and takes very little time too. “Add veggies like peas, and perhaps even carrots into your poha to make it more nutritious,” says Dr Prasad. Keep some roasted groundnuts handy to add that extra zing to your poha, groundnuts are also healthy as they pack in antioxidants, folate and a host of other nutrients.

10. 

    Yahoo Lifestyle Entertainment Photo by ThinkstockFri 16 Mar, 2012 10:30 AM IST
    

    More tips on Healthy Living!

Choose Breakfast Cereals with Care


Every nutritionist advised to go heavy on complex carbohydrates and a variety of cereals during breakfast. Complex carbs contain a high amount of fiber and help to regulate blood sugar levels. Thus, muesli or vermicelli along with multi-grain breads and cookies are good breakfast, cereal choices. Other options include oatmeal and porridge. Getting sufficient carbs is vital to fight-off the hunger pangs and awaken you psychologically for the day ahead. Carbs are also vital during breakfast if you workout during the mornings. Try to avoid processed or refined cereals in all forms including breads, biscuits and buns. Cornflakes aren't the greatest choice from the perspective of eating a fulfilling breakfast. Further, many varieties of cornflakes are quoted with synthetic sugar.


Enrich Breakfast with Fruits


Fruits are an essential part of any recipe for creating a healthy breakfast. Fruits provide a ready mix of vitamins, minerals and many micronutrients that strengthen our immunity. The natural sugars found within fruits help to increase our energy levels, giving us that much needed burst-of-energy to tackle the rushed morning hours. The high-fiber content ensures that our bowel movement is regulated and distressing problems like bloating or constipation are kept away. This includes banana that are high in carbs, mangoes or pomegranates that have a very sweet taste and watermelon for its thirst-quenching, refreshing taste.


Breakfast without Eggs is Incomplete


To feel fuller through the day and fuel your body through the rigors of office-work and morning gymming, you need eggs. Having at least two eggs is recommended for an adult.





Understand Utility of Milk for Breakfast
Some people think that milk is just a traditional breakfast item and doesn’t possess any noteworthy quality. Milk is among the rare foods that contain Tryptophan. This biochemical is needed for the uptake of Serotonin—the feel-good hormone in our body. Thus, a glass of milk ensures that you start your day with a natural, anti-stress aid.


Concluding Thoughts


The best way to keep your breakfast healthy and interesting is trying different alternatives for each breakfast ingredient. This includes trying different fruits, soy milk, different multi-grain breads and eggs cooked in different ways.