"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 sizable 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 fiber, 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 fiber 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 anemia. 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
Vijayalakshmi Iyengar, Dietitian, www.NutritionVista.com
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