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What To Eat And What Not To Eat For Breakfast? Know From The Expert

Here’s to reconsidering your breakfast options and learning what nutrients should be consumed for breakfast with our expert Mrs. Sweedal Trinidade  

Written by: Charu SharmaPublished at: Nov 06,2021
Updated at: Nov 09,2021

We have all heard the old proverb, “Eat your breakfast like a king, lunch like a prince, and dinner like a peasant.” There has been a lot of debate as to what we should eat for breakfast, whether to have breakfast or skip it! As breakfast is said to be one of the most important meals of the day and it literally means breaking a fast after a long night. As during the night time when we sleep, our body tends to repair and rejuvenate itself. Although we are in a resting phase physically at that moment, the internal organs of our body are still working. This process of repairing organs treating wounds requires energy as well and we all are aware that the energy used by our body to function comes from food.  Where breakfast is a great way to kickstart your day and fill you up with energy, one must surely choose a breakfast that is rich in nutritional value and can provide you with instant energy that can last for long. Here’s to reconsidering your breakfast options and learning what nutrients should be consumed for breakfast with our expert Mrs. Sweedal Trinidade, HOD Dietry Services at P.D. Hinduja hospital & MRC, Mahim, Mumbai

What is a Healthy Breakfast?

With breakfast being one of the most important meals of the day that one consumes after a long break, the type of nutrition that is going inside the body along with this meal needs to be watched. As the body hasn’t got anything for a long while, it requires food that can provide it with an abundance of energy to recover and to carry out daily life activities. Mrs. Sweedal Trinidade says that “While choosing healthy breakfast options, look at something that refuels your body and sustains good energy levels as you head start your day.”

Here are some of the most important nutrients that should be part of your breakfast in order to energise yourself and stay active throughout the day.

#1. Complex Carbohydrates and Fibre

Carbohydrates are known to provide instant energy to our body. Nevertheless it is the best way to kick start your day as it not just gives your body an energy to function but also the necessary fuel to your brain.

Image Credits- Downshiftology

Also Read: 7 Health Benefits of Overnight Oats And Why They Are Better Than Regular Ones

These complex carbohydrates are said to be the main source of energy that not just fuels our brain but other vital organs as well such as lungs, kidneys, central nervous system and the heart. Where fiber is an essential form of carbohydrate that keeps the body’s cholesterol levels in check, improves the process of digestion and also makes you feel full for long. Where consumption of carbs has so many benefits for your health, it is important to know that an inadequate intake of this nutrient can lead to various complications and conditions such as constipation, headaches, weakness, nausea, fatigue, etc.

Some of the rich sources of carbohydrates and fiber that you can easily include as part of your healthy breakfast are- 

  • Oats
  • Porridge
  • Upma
  • Seasonal vegetables
  • Idli
  • Paranthas

#2. Protein

Known to be the building blocks of the body, protein not just builds your muscles but also helps in strengthening the immune system. A high protein breakfast has shown to regulate the glucose levels, aid weight loss, balances hormones and helps in increasing the muscle mass.

Image Credits- The Daring Gourmet

A meal rich in protein also helps to improve bone health, reduces cravings, boosts up the metabolic rate, helps in lowering blood pressure, keeps kidneys healthy and helps the body to rejuvenate itself. Pairing up proteins with carbohydrates, makes it a power fue that ends up providing a lot of energy to the body in order to function throughout the day.

As opting for a breakfast that is rich in protein content is so beneficial for your health, you can always turn to protein rich food items for your breakfast such as-

  • Sambhar
  • Curd dip
  • Yogurt
  • Nuts
  • Eggs
  • Milk 

#3. Vitamins & Minerals

Vitamin and minerals such as Vitamin A, B, C, D, E and K along with calcium and fiber are important for overall development of the body. Where the consumption of these nutrients is crucial in one’s growth years, it is important to know that adding these vitamins and minerals in adequate amounts to your regular diet is important for keeping yourself fit and healthy.

Image Credits- Managing Diabetes

Also Read: Are Fruits You Are Eating Safe? Know About Artificial Ripening of Fruits Through Carbide

A deficiency of these important vitamins and minerals lead to various diseases and conditions that can cause serious complications. Taking a balanced and nutritious breakfast with adequate amounts of vitamins and minerals will not just help you to save you from these conditions but also help you in keeping you fit and healthy. Some of the food items that you can make a part of your breakfast to get the benefits of these nutrients are-

  • Fruits
  • Vegetables
  • Nuts
  • Milk Seeds

Where consumption of these nutrients is quite essential for the proper functioning of the body, it is important to know that an excess of everything can be harmful as well. Where your breakfast should be balanced in nutritional value, one important thing that needs to be kept in mind is that your breakfast plate should not just be full of carbohydrates. The science behind is that while you are sleeping, your body can produce glucose and fats very quickly. Another thing that has been missing and your body did not have access to the whole night is protein. As the cells are degenerating and dying, protein is required to repair them. This is the reason why the first meal of yours that is breakfast needs to have protein in it. 

With inputs from   Mrs. Sweedal Trinidade, HOD Dietry Services at P.D. Hinduja hospital & MRC, Mahim, Mumbai

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