In order to punch in right on time at your office, you might want to rush and take off for work as soon as possible. Bathing, getting dressed, maybe ironing your clothes, packing lunch, and most importantly commuting in traffic thronged roads to reach office at time can be a great deal of tasks. But in this hustle and bustle, don’t you think you’re missing out on a healthy habit before kicking start the day? Breakfast my friend, breakfast. You are neglecting the most important meal of your day to maybe sleep for a few extra minutes or a quick dash to work and later, ending up eating extra food portions to mitigate your hunger pang. This overeating can lead to several problems like obesity, diabetes, blood pressure, PCOD (to women), and even cardiovascular disease.
To understand how to avoid overeating and start a nutritious morning, OnlyMyHealth interacted with Dr Palaniyamma Durairaj, MBBS, MD, Amway.
Calling the solution to overeating and limiting food portions throughout the day easy, Dr Durairaj suggested starting the day with a protein-rich breakfast. “Making morning nutrition a priority helps in maintaining a balanced diet and aids in resisting the urge to overeat later on,” she said. Here are five tips shared by Dr Durairaj to incorporate in your morning routine:
Do not Skip Breakfast
Skipping breakfast is a surefire way to promote overeating later in the day. “When you get up in the morning after hours without food, your body is running empty, and your hunger hormones are heightened. This can lead to poor food choices and due to hunger, you might also consume excessive portion sizes once you finally eat,” Dr Durairaj explained. Instead, she recommended to spare some time for a highly nutritious breakfast to regulate the appetite and prevent any hunger.
Start Your Day with a Protein-Rich Breakfast
According to Dr Durairaj, a protein-rich nutritious breakfast can enhance satiety throughout the day. Proteins help in promoting increased energy expenditure, regulating appetite hormones, and stabilising blood sugar levels. “Foods containing plant-based proteins such as soy, pea protein, lentils, chia seeds, etc, have additional benefits as compared to animal protein since they are low in saturated fats, promote a healthy gut microbiome,” she said. They can also keep your stomach full longer thereby reducing the desire to eat excessively.
Add Fibre in Addition to Protein
Fibre is another nutrient that promotes feelings of fullness and satisfaction after eating. Incorporate high-fibre foods into your breakfast like whole grains, fruits, vegetables, nuts, and seeds. “Protein and fibre together create a powerful resistance to hunger and overeating,” Dr Durairaj said.
Remain Hydrated
Often, thirst gets misconstrued as hunger by our bodies. Drinking adequate water throughout the day can help put a stop at unnecessary snacking. Dr Durairaj advised, “Drinking at least eight glasses of water daily can be highly beneficial and including water-rich foods such as fruits and vegetables into your daily diet can also keep you hydrated and full.”
Prepare Your Meals in Advance
A proper meal plan can help avoid haphazard food choices that often lead to overeating. On-the-go nutritious breakfasts can also help keep overeating in check later in the day. “To illustrate, by adding protein and fibre to morning diet recipes like Poha, Idli, or Daliya, a healthy first meal can be transformed into a more nutritious one and can help avoid overeating throughout the day,” she said.
Conclusion
These morning nutrition tips focused on protein, fibre, hydration, and preparation, can set a healthy tone for your entire day. A highly nutritious breakfast helps in regulating appetite and portion control. Morning nourishment is highly imperative to maintain healthy eating habits. Begin your day by fueling your body right! By prioritising purposeful morning nutrition, you pave the way for mindful choices throughout the day.