5 Steps Toward A Healthier Breakfast
Well, Mom was right! Indeed breakfast is the most important meal of the day. This is because you have not been eating for 7-8 hours while you were asleep. The body has to come out of the starvation mode. Eating it is like refueling the body and preparing for the day ahead. It gives the body’s fat burning machine (metabolism) a boost. A conscious move towards a
is half the battle won against the flab.
Research has proved that people who eat their morning meal tend to lose weight more than those who skip it. Skipping it makes the body think that food is not available and there is starvation around. The energy from whatever you eat next is not burned by the body. Rather it is stored for future emergency use.
According to a study jointly conducted by the USDA and Kelloggs, kids who had breakfast are less likely to become obese. In the study, 22% of the kids who skipped breakfast were obese.
5 Steps toward a healthier breakfast
Your regular staple breakfast of eggs, cereals, milk, toast and juice can be tweaked a little to make it more wholesome, nutritious, tastier and most importantly, healthier.
1. Stop using saturated fats and hydrogenated fats:
A good example of saturated fat would be butter. Butter substitutes, promising not to clog up arteries like butter are made of hydrogenated fats and are equally bad. Use mono and polyunsaturated fats like olive oil, canola oil, peanut oil etc.
2. Go for Whole grains:
Cereal remains a very popular choice for breakfasts. The cereal aisle in supermarkets is ready to take you on a joy ride if you are not informed. Read labels while you pick a box. Abstain from refined grain cereals which are high in sugar as well as sodium content.Ideally, you should go for a cereal which is made of whole grains and bran and has more than 7 grams of fiber. Always opt for steel cut oats rather than instant oatmeal. Steel cut oats are processed with the bran and germ of the grain and is more nutritious than the normal quick cooking oats. The sugar content in cereals should not be more than 2 grams per serving. Adding some omega 3 fatty acids rich oilseeds like flaxseeds or hempseeds to the cereal makes it even more heart healthy and nutritious. Even baked goods like bread, croissants, biscuits, etc should be of whole grains like wheat.
3. Go for lean protein:
Sausages are quintessential when it comes to a full hot breakfast to start the morning with. Sadly, beef and pork sausages are a good source of the bad saturated fats. The idea is to have less than 4 grams of saturated fat per serving. Go for sausages made from lean turkey or chicken meat. Tofu sausages, which are high in protein and low in fat are a popular choice these days. Egg whites are the perfect choice when it comes to a staple breakfast choice. The yolk is the part which is high in cholesterol. So separating it from the egg just makes it more healthier.
4. Go for non fat dairy:
Milk and cheese are the perfect accompaniments for your early morning power meal. Milk, yogurt, smoothies, cheese are some of the dairy items in our every day diet. Skimmed milk and non fat cheese can let you have your favorite breakfast without the additional fat calories. Soy milk is high in protein and low in fat and a perfect low fat early morning choice.
5. Go for whole fruits and nuts:
Fruits can give a healthy dose of antioxidants, vitamins and minerals to start the day with. Fresh whole fruits are an unadulterated source of goodness. A lot of the fruit juices from the super market aisle are full of sugar and additives. They do more harm than good. A whole fruit will provide the goodness of fruit with all the fiber, vitamins and minerals. A handful of nuts rich in omega-3 fatty acids like almomds when added to a bowl of cereal can make it tasty and healthy.
The above steps when implemented can definitely make the move towards a
and a healthier lifestyle easy.