WAKE UP! To a Healthy Breakfast & keep smiling for years to come…

Posted by admin | On: Jan 28 2013

Healthy eating doesn’t necessarily mean dieting, it refers instead to eating sensible, balanced amounts of the right foods at the right times – and that includes a good breakfast.


Breakfast literally means to break the fasting period of prior night. It is the first short meal taken after rising from night’s sleep, most often eaten in the early morning before beginning the day’s work. While adults need to eat breakfast each day to perform, their kids need it even more. Their growing bodies &developing brains rely on regular intake of food

To say breakfast is the “most important” meal of the day underplays how significant it really is. Providing energy, nutrients and warding off chronic conditions, can you really afford not to eat it?

However unfortunately in today’s world no one gives importance to the most ‘vital meal of the day’. People tend to skip breakfast due to a range of reasons & often try to portray themselves as a victim of time & often blame it to the fast paced life.


Breakfast skippers can list a range of reasons for not able to have breakfast & some of the most commonly cited reasons include:-

  •       Lack of time or its too early to eat
  •       Lack of appetite
  •       Same old breakfast
  •       Belief that skipping breakfast helps you to lose weight

However, its high time these breakfast skippers wake up from their peaceful world of ignorance & realize that time invested in breakfast is much more valuable than a few extra minutes of sleep they might get by bypassing the morning meal. Also another important aspect breakfast skipper must make a note of is that the list of benefits of having breakfast exceeds the list of paltry reasons given by them.


Breakfast for complete nutrition –

Breakfast provides one of the best opportunities in the day to get important nutrients from common breakfast foods, such as fiber- and vitamin-rich grains, cereals and fruits; calcium-infused dairy, like milk and yogurt; and protein-packed eggs. Many of our other meals and snacks don’t offer the same nutritional punch

Breakfast improves your metabolism –

Body’s blood sugar levels drops down in morning. It is at this time body needs some fuel to keep running after long night gap of about 6-8hours. To make sure metabolism keeps going on one needs to have something within 2 hours of waking up.

Helps you to lose weight –

People who skip breakfast in hope of losing weight tend to eat more food than usual in their next meal or nibble on high calorie snacks to satisfy hunger pangs before lunch

Helps to maintain insulin response

Skipping meals leads to hyper insulin response when calories are consumed after a long gap. This implies that the level of insulin is more than glucose in the blood which can lad to metabolic disorder. This in turn results in fat accumulation & chain of problems continues.

Helps perform better at work / school –

Hungry employees or students don’t do any good at work / school. Skipping breakfast can make you feel grumpy, irritable &disinterested. This can be reversed by a simple healthy breakfast.

Who in this world will not want to get this range of benefits by eating a simple short quick meal? Also as far as excuses of breakfast skippers is concerned the only answer to them is a well established saying

‘Where there is a will, there is a way’

If one is finding difficult to incorporate ‘Breakfast’ as a part of the daily routine, then there are ‘N’ number of ways to make it quick, tasty, creative & interesting, in addition to keeping it healthy.


ü   Preparing a good breakfast can be as quick and easy as splashing some milk over cereal.

ü  Make your own muesli by toasting some oats, then adding seeds, nuts and fruit as desired. Slice a banana on top, garnish with blueberries and pour on some yoghurt. This high fiber option will keep you full until lunchtime and the nutrients derived from the seeds, nuts and fruit will do all sorts of good.

ü  Smoothies are far more filling than you might imagine and allow you to be really creative. Experiment with flavor combinations, thin out a little with water, milk, fruit juice or low-fat yoghurt and enjoy.

ü  Whole-grain toast with 100 % fruit spread and one cup of low-fat milk or yogurt.

ü  Another fulfilling option in form of nutritional supplement is PentaSure. 4 level scoops in 200ml of water can give 224 Kcal, in addition to other nutrients.

ü  For traditionalists, two slices of whole meal bread with a scraping of butter and some vegetable or a bowl of whole-grain cereal is fine. Top with honey or dried fruit for sugar and splash over some semi-or skimmed milk to reduce the refined sugar and fat content.

Take Home Message ………“Break the fast like a king, have lunch like a prince and dine like a poor person”





Leave a comment