10 breakfast foods to fuel your dayTeja Lele Desai
Beyonce, Hillary Clinton, Gwyneth Paltrow, Jennifer Aniston and Kareena Kapoor swear by a good breakfast. These breakfast foods can help give your day a jolly good start.
The best way to say good morning to your body isn’t by glugging a cup of java; it’s by indulging in a healthy breakfast. A nutritious breakfast kick-starts your metabolism, burning calories through the day, and gives you the energy you need to get things done.
In these times, when women are multitasking and always on the go, it’s essential to fuel up for the day ahead.
For when you wake up, your body is low on the blood sugar needed to make your muscles and brain function at their best capacity. Breakfast helps replenish it and sets you up for a good day, every day.
Numerous studies have shown that people who eat breakfast every day have lower rates of abdominal obesity, cholesterol, hypertension and waist circumference.
Experts say breakfast should account for 25-30 percent of a person’s average daily caloric intake. Keep an old adage in mind: “Eat breakfast like a king, lunch like a prince and dinner like a pauper.”
We list down the best foods you can eat in the am:
Sunny side up or boiled, eggs are delicious and healthy. Eggs are a very good source of inexpensive, high-quality protein. They also contain choline, a nutrient vital for brain and liver health. The yolk contains lutein and zeaxanthin, antioxidants that help prevent eye disorders. Studies show eating eggs at breakfast “increases feelings of fullness, reduces calorie intake at the next meal and helps maintain steady blood sugar and insulin levels”.
If you love cereal, you couldn’t make a better choice than oatmeal. Made from ground oats, which contain a unique fibre called beta-glucan, this breakfast food promotes feelings of fullness and reduces cholesterol. Oats are also rich in antioxidants, which enhance heart health and reduce blood pressure. Boost the protein content by cooking oats in milk instead of water.
Who doesn’t love this South Indian food staple? Made with fermented rice and urad dal, idlis are a good source of carbs and proteins. The low-fat content makes them easy to digest while fermentation increases the bioavailability of proteins and enhances the vitamin B content. Eat with chutney for a light breakfast, sambhar for a heavier one.
Be it kanda pohe, batata pohe or mix pohe, this rice flake dish can be made in multiple variants. Eating poha regularly can prevent iron deficiency as there is 20 mg of iron in every 100g raw rice flakes. This high-carb, low gluten meal also gives you a bit of vitamin B.
Be it upma, porridge or pulao, there is a lot that you can do with dalia. Broken wheat is a healthy alternative to whole wheat as it contains the outer bran, making it a great source of dietary fibre. Extremely nutritious and high in carbs, this breakfast dish fills you up and stabilises blood sugar.
Creamy, delicious and healthy, yogurt is rich in protein and is known to create feelings of satiety and have a higher thermic effect (metabolic boost) than fat or carbs. It also packs in a punch in the form of other nutrients also found in dairy foods, including calcium, vitamin B-2, vitamin B-12, magnesium and potassium. Not to forget, the probiotic content, which keeps your gut healthy. Top your yogurt with berries or chopped fruit to increase the fibre, vitamin and mineral content.
Packed with protein, most nuts are rich in heart-healthy substances such as Omega-3 fatty acids, fibre, unsaturated fats, vitamin E, plant sterols and L-arginine. They’re filling, satisfying, tasty, nutritious and can help prevent weight gain. Over time, nuts decrease inflammation, improve heart health and reduce insulin resistance.
On days when you don’t want to make any effort, a fruit bowl can be a delicious morning meal. All fruits contain fibre, vitamins, potassium and are usually low in calories. A mix of fruit – banana, apple, grapes, papaya, berries and others – provides a rainbow of flavours and nutrients. Add chunks of cottage cheese/seeds, which are rich in protein, to create a complete meal.
Protein smoothies are a great breakfast option, especially if you work out regularly. Several types of protein powder can be used, including whey, egg or soy; the body absorbs whey protein the most quickly and it also reduces appetite more than other forms of protein. Whey protein can also help lower blood sugar levels when consumed along with carbs. Add fruit, greens, nut butter or seeds to up the fibre and antioxidants.
Trending across the world, green smoothies are easy to make, flavoursome and healthy. These low-cal drinks provide the body with vitamins, minerals, phytonutrients and living enzymes. Juice up your own blend by combining leafy green vegetables with fruits, veggies and seeds. Green smoothies also restore the body to a state of healthy alkalinity.
Enjoy your breakfast with a cup of coffee or green tea. Both contain caffeine, which is known to improve mood, alertness, mental performance and metabolic rate. Now that you’re revved up, get out and seize the day!