Let’s Break The Habit Of Skipping Breakfast
While growing up, I was not a regular breakfast eater. Despite my dad insisting on a proper meal every morning, I would skip it many times a week or just grab a toast on my way out to school. At that time, it didn’t occur to me that the reason I felt tired by second period in school even after 8-9 hours of proper sleep is due to the lack of sufficient nutrition in the morning. In fact, a bunch of us had made this a habit and we would all be gobbling down our tiffin by third period because our bodies told us we needed to eat.
Not the best picture, right? Thankfully, over time, I did correct my ways even though it wasn’t easy. I was already used to not eating breakfast regularly. On top of that, I followed my dream of becoming a journalist but that meant odd and long working hours and hence, odd meal times. It was after a period of time that I realised I can’t use my lifestyle as an excuse and need to incorporate proper meals, especially breakfast, no matter what. After having Karma, the importance of setting the right example increased even more.
Why is BREAKFAST so Important?
1. First Meal of the Day
Since it’s the first food we intake after 8-12 hours of fasting (sleeping), breakfast provides our body with energy and nutrients in the morning. Glucose is a vital energy source for our body and it’s important for the brain too. Skipping breakfast may worsen early morning tasks and slow down memory, leading to lower rates of intellectual performance.
2. Daily Nutrition Quota
Breakfast should provide 20 -25% of the day’s nutrient requirements. Breakfast should have essential nutrients like protein, fibre, vitamins and minerals besides energy. Nutrients missed at breakfast are not compensated for through the consumption of a mid-morning meal or through other meals in the day.
3. Weight Management
Breakfast eaters tend to have healthier body weights. Research has shown that breakfast skippers tend to weigh more than those who eat breakfast regularly. Skipping breakfast predisposes to overweight and obesity.
What is a Balanced BREAKFAST?
Nutritionists believe that a balanced breakfast is the one that includes foods from three essential food groups e.g. one serving of whole grain group, one serving of dairy (milk/curds) or lean protein group (egg, chicken) and one serve of fruit or vegetable group. Cereal, milk and fruit is an example of a balanced breakfast. Other examples include a bowl of vegetable poha with peanuts, a glass of toned milk and cubed papaya; vegetable parathas made with whole wheat flour with a bowl of curds and a fruit; idli sambhar with a bowl of curds and a fruit; oats porridge with fruits and dry fruits.
Nourishing BREAKFAST Options
It may be difficult to whip up a recipe from scratch especially during rushed mornings. So let’s discuss some options for a nourishing breakfast that are quick and easy to do.
Ready-to-eat breakfast cereals are a nourishing breakfast option. A bowl of ready-to-eat cereal along with milk/ curd and a fruit/ dry fruit is a quick and convenient option for rushed mornings. It provides energy to kick start the day along with protein, fibre and other key essential vitamins and minerals.
Ready–to–eat cereals can be made into recipes, which could be grab and go, or they could simply be munched as an evening snack.
For Karma, I keep small packets of Kellogg’s Chocos at hand that she munches on the way to school or I make Chocos milkshake for her (Chocos with milk and dry fruits) which she happily consumes.
My husband loves Kellogg’s Muesli, which is a mix of healthy grains like wheat, rice, oats, corn, barley along with dry fruits and nuts. He munches on it between the main meals and also has it along with milk for his breakfast.
Some of my favourite on the go breakfast options include: breakfast cereal jar (muesli/ wheat flakes layered with curd, fruits, dry fruits); trail mix of corn flakes or muesli with dry fruits like dates/ figs/ raisins along with milk/ curd; oats along with milk/ curd, fruits and nuts smoothie.
So, there you go! Not so difficult to whip up a bowl of cereal when you are pressed for time, is it? Even if you have just 5 mins before you rush out for work, make sure you eat your breakfast to help you start your day on the right note!
This National Nutrition month, let’s promise to #breakthehabit of skipping breakfast!
This post is sponsored by Kellogg’s India to raise awareness about the importance of breakfast. The views shared are my own. I will never recommend anything to my readers that I will not do for my own family.