How often do you grab a cup of coffee for breakfast, when getting late for work? Probably, every Monday’s scenario.
Breakfast is one of the most neglected meals among those trying to lose weight. Having coffee for breakfast is one of the most common practice because it keeps people active while still providing few calories. But have you ever considered the influence that skipping breakfast has on your weight loss efforts and overall wellness? If you are also starving yourself or looking to improve your health, let us begin by understanding why breakfast is important, what ingredients to include in a nutritious breakfast, foods to avoid for breakfast, and much more.
Why Breakfast Is Important?
There's a good reason why breakfast is frequently regarded as the most significant meal of the day. According to Delhi-based nutritionist Priya Bansal, "It kickstarts your metabolism, refuels your body after a night of fasting, and provides the necessary nutrients to set you on the right track."
Jumpstart Your Metabolism
Eating a healthy breakfast revs up your metabolism, allowing your body to burn calories more efficiently throughout the day.
Sustained Energy Levels
Starting your day with a nutritious meal replenishes your energy stores, preventing the mid-morning slump and helping you stay focused and alert. It sets the stage for improved productivity and mental clarity.
Also Read: 7 Healthy Breakfast Ideas You Can Make For Your Child
Portion Control And Hunger Management
As per Bansal, "Eating a balanced breakfast that includes protein, fibre, and healthy fats can help control your appetite and prevent overeating later in the day." She added that it curbs cravings and reduces the likelihood of reaching for unhealthy snacks.
Ingredients For A Healthy Breakfast Meal
To maximise the benefits of your breakfast, include a variety of nutrient-dense foods. Here are the essential components of a healthy breakfast shared by Bansal.
1) Complex Carbohydrates
"Choose whole grains like oats, whole wheat bread, or quinoa," Bansal advised. These provide a steady release of energy and are rich in fibre, which aids in digestion and keeps you feeling full, she added.
2) Lean Protein
Bansal recommended incorporating protein sources. She said, "You can add eggs, greek yoghurt, cottage cheese, or tofu, to help build and repair tissues, and supports muscle development."
3) Healthy Fats
Bansal advocated that healthy fats contribute to heart health, enhance nutrient absorption, and provide a feeling of fullness. She recommended eating foods like avocados, nuts, seeds, or olive oil.
4) Colourful Fruits And Vegetables
Add a splash of colour to your breakfast plate with a variety of fruits and vegetables. "Berries, citrus fruits, leafy greens, and bell peppers are packed with vitamins, minerals, antioxidants, and fibre," said Bansal.
Foods To Avoid At Breakfast
While it's important to focus on the right ingredients, it's equally crucial to avoid certain foods that can derail your healthy breakfast goals. Here are a few foods to avoid.
"Fruit juices, flavoured coffees, and sugary smoothies can contain excessive amounts of added sugars," Bansal warned. Stick to water, unsweetened tea, or freshly squeezed juices, she added.
Also Read: What To Eat And What Not To Eat For Breakfast? Know From The Expert
Bansal further added, "Bacon, sausages, and deli meats are often high in sodium, unhealthy fats, and preservatives. Choose leaner protein options like eggs or plant-based alternatives."
Bansal concluded, "Many breakfast bars on the market are marketed as healthy options but are packed with artificial ingredients, added sugars, and unhealthy fats. Take the time to carefully read labels and select whole food alternatives."
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