Breakfast Essentials

Breakfast - Start your day light & right" Waking up to the smell of freshly brewed coffee, tea or to the tantalizing aroma of fresh food being cooked is the best way to break one's nightly fast. Have you ever wondered why "breakfast" is called just that? The word `breakfast' literally means to break your fast, after a necessary gap of 10 -12 hours without a sizeable meal!

Night time gives your body the much needed rest and allows you to begin a new day afresh, ready to prepare food that will satisfy your hunger and ensure your body gets the nutrition it needs to help you stay alert, energetic and without desperate cravings for food. The bottom line is that the body needs nutrition at this point in the morning to get the engine working efficiently. The key is learning to eat a balance of light yet right food items to maximize the benefits.

What's on your platter?
Traditional Indian breakfast is a combination of complex carbs and proteins that contain fibre, minerals and vitamins that give a steady stream of energy. The essence of a good breakfast is its nutritional contribution to your body's needs. Must eat items are: complex grains like oats or whole wheat which are light and slow and energy releasing carbohydrates. These gradually release energy over 3 - 4 hrs due to their fibre content.

They also contribute vitamins B & E, vital to functioning of the digestive, nervous and immune systems. Calcium, phosphorous and magnesium are key nutrients that help build strong bones, accompanied by exercise. When we skip breakfast either to lose weight or due to lack of time, we set ourselves up for all that we try to avoid, or OAA: an acronym for - obesity, acidity and anaemia. Our body craves satiety, and we instead binge on junk, snacks, and multiple cups of sugar-loaded coffee to feed the hunger pangs. It's never too late to get smart and start the day with a power packed breakfast. You could cover your needs by eating one whole-wheat toast and a banana with a glass of juice or low-fat milk and bingo!! You've started your day right. Rise and shine; breakfast is served!

Brainpower comes from the following foods:

• Pongal/ idli/ dosa with coriander/ mint chutney
• Rotis with a small serving of a cooked vegetable
• Stuffed whole-wheat parathas with yogurt
• Mixed vegetable upma
• Sandwiches with boiled egg and apple salad on whole wheat bread
• Oats porridge or cereals with milk, along with fresh and dried fruits
• (Down these with a few glasses of thirst quenching water)

Overall benefits:

• Improves overall health and well-being
• Better concentration and academic performance
• Less fatigue and sleepiness mid-morning
• Reduces hyperactivity, irritability, and anxiety
• Reduces the risk of heart disease, obesity and diabetes

The author is a Dietician with NutritionVista.com