The first meal of the day, regardless of when you have it after waking up, plays an important role in keeping you active and energetic throughout the day. For most people, the first meal of the day is breakfast, which, according to many experts, is the most important meal of the day. Therefore, starting your day with the right kind of foods and drinks is of utmost importance.
Speaking with the OnlyMyHealth team, Preeti Nagar, Dietitian at Noida International Institute of Medical Sciences, College and Hospital, Noida International University, sheds light on the benefits of eating a wholesome breakfast and lists foods that should be included in your food plate.
Also Read: What Does An Ideal Breakfast Look Like For Diabetics: Foods To Eat And Avoid
Benefits Of Eating A Healthy Breakfast
According to Nagar, breakfast is one of the most important meals of the day.
She says, “It is believed that a good breakfast keeps one energised throughout the day. It kick-starts metabolism, provides energy for the day, and replenishes the body’s glucose level, which is equally essential for brain functioning.”
In addition, a nutritious breakfast can improve concentration levels and uplift the mood and overall performance throughout the day, she shares.
On the other hand, skipping breakfast may throw off different systems in the body, leading to various health issues, according to a study published in the Journal Nutrition and Metabolism.
Researchers looked at data from over 21,000 adults in Korea and found that people who rarely ate breakfast were more likely to have problems like high blood sugar or cholesterol.
Interestingly, this risk was strongest for young men with jobs, suggesting that work schedules might play a role.
What Your Breakfast Should Include
“An ideal breakfast plate should have a properly balanced amount of nutrients, including carbohydrates, protein, healthy fats, and fibre,” says Nagar.
She adds, “Incorporating foods like whole grains (oats, whole grain bread), proteins (eggs, yoghurt, tofu), healthy fats (nuts, seeds), fruits, and vegetables can benefit the body and keep the mind healthy and fresh.”
If you like having your foods with drinks, you can opt for coconut water, herbal tea, or 100% fresh juice with no added preservatives or sugar to keep the body hydrated throughout the day.
“To avoid bloating and heaviness, avoid sugary food items like cereals and caffeine,” advises the dietitian.
Also Read: Jumpstart Your Day with These 6 Healthy Breakfast Choices
Common Foods That Should Be Avoided
Many people, knowingly or unknowingly, indulge in foods that seem safe but aren’t healthy for their bodies. Unaware of the hidden dangers, many tend to overlook the high levels of sugar, sodium, and unhealthy fat content in some foods. These include:
- Breakfast cereals, which are packed with less nutrients and more sugar
- Flavoured yoghurt with high sugar, preservatives, and artificial flavours
- Packed fruit juices that contain a high amount of sugar and added preservatives
- Sweetened coffee drinks like flavoured lattes, mochas, and frappuccinos
- Processed breakfast meats, like bacon, sausage, and ham, that are high in sodium and contribute to heart disease risk
Conclusion
Breakfast is essential, and so are the foods that you include on your plate. While an ideal breakfast plate varies from individual to individual, depending on personal preferences and nutritional needs, it is important to stick to some basics, such as adding more veggies, fruits, and whole grains. It is also crucial to avoid foods with added sugar and drinks that are high in caffeine. Switch to homemade fresh juices or herbal tea. If you have any pre-existing health issues, it is best to consult with your doctor and determine a diet plan that works best for you.