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Eating Right Every Day
Ever wondered what puts some people on top of the energy meter and keeps them brighter than you? Chances are, they eat a good breakfast. “Breakfast is fuel to your body after a long interval,†says Dr Usha Chandrasekhar, senior nutritionist and former secretary of the Nutrition Society of India. Literally put, it is breaking the fast of the night. But it’s not enough to believe in breakfast: it is as important to have a balanced breakfast at the right time. Here’s how to master the art of eating the right breakfast.
Ideally, you should meet 25% of your daily caloric requirements from breakfast. A woman with a sedentary lifestyle needs 1850 calories. So, her ideal breakfast should contain about 460 calories. Calories apart, a good breakfast should include foods from all food groups. Here’s a quick pick:
THE RIGHT MIX
Carbohydrates: Stick to complex carbs such as wholewheat bread sandwich, wholewheat cereal, and stuffed roti made with wholewheat atta, porridge, upma, poha or idli with juliennes of vegetables and fruits.
Protein: A glass of milk, a tofu or paneer sandwich or egg whites.
Calcium: A glass of milk that can be added to porridge or cereal. Try yoghurt if you are lactose intolerant.
Fibre: Dietary fibre from wholegrains, veggies and cereals clean out your digestive and bowel system. This becomes especially important for older, less active or pregnant women.
Vitamins and minerals: From fruits, wholegrains, nuts, seeds and dairy items.
Quick tip: “Balance your day’s diet,†says Chandrasekhar. “If you have a carb–rich lunch, you can skip carbs or have a smaller helping during breakfast,†she adds.
The Right Time for Breakfast
Time your breakfast according to your dinner, says dietecian Dr Sonia Kakar, program manager, Project HOPE-India. Make sure that there is no more than a 12-hour gap. For most working people, the ideal breakfast time should be between 8 and 10:30 in the morning. Pushing it until you reach office is not a good idea as you need to replenish the body’s glucose reserves.
Banish the Thought
Here are top five reasons people end up avoiding breakfast and some suggestions to get around them:
What you think: I don’t have time for breakfast
Smart Tip Make your breakfast easy and snappy. Have fruit and milk at home and pack dry cereal or bread in a zip-lock bag. Munch on your way to work.
What you think: I’m not hungry in the morning
Smart Tip Start with something small such as a fruit, dry fruits or a glass of milk. Later have a slice of toast or a bowl of cereal. In time, your body will adjust and so will your appetite.
What you think: I can’t have breakfast because I’m trying to shed those extra kilos.
Smart tip Skipping breakfast will not help. What will help is a healthy breakfast and balancing calories through the day.
What you think: I don’t feel like preparing breakfast
Smart Tip You don’t have to. There are many ready-to-eat breakfast options in the market. Explore the shelves for healthy cereals: wholegrain, unflavoured with no added sugar. Toss some sprouts and salad mixture the night before. Cook a fried egg in the microwave. Make idlis the previous evening and store in steel containers in the fridge. Heat and eat. There are many simple ways to get around it.
What you think: Bread? Not again!
Smart Tip A sandwich from the next door deli (minus the mayonnaise) is breakfast too. So is a helping of savoury upma. Plan your menu in advance for an entire week. Shop for grocery on Sunday. Chop and prepare ingredients and store in air-tight boxes in the refrigerator. This will save you time and spare you the monotony.
Ideally, you should meet 25% of your daily caloric requirements from breakfast. A woman with a sedentary lifestyle needs 1850 calories. So, her ideal breakfast should contain about 460 calories. Calories apart, a good breakfast should include foods from all food groups. Here’s a quick pick:
THE RIGHT MIX
Carbohydrates: Stick to complex carbs such as wholewheat bread sandwich, wholewheat cereal, and stuffed roti made with wholewheat atta, porridge, upma, poha or idli with juliennes of vegetables and fruits.
Protein: A glass of milk, a tofu or paneer sandwich or egg whites.
Calcium: A glass of milk that can be added to porridge or cereal. Try yoghurt if you are lactose intolerant.
Fibre: Dietary fibre from wholegrains, veggies and cereals clean out your digestive and bowel system. This becomes especially important for older, less active or pregnant women.
Vitamins and minerals: From fruits, wholegrains, nuts, seeds and dairy items.
Quick tip: “Balance your day’s diet,†says Chandrasekhar. “If you have a carb–rich lunch, you can skip carbs or have a smaller helping during breakfast,†she adds.
The Right Time for Breakfast
Time your breakfast according to your dinner, says dietecian Dr Sonia Kakar, program manager, Project HOPE-India. Make sure that there is no more than a 12-hour gap. For most working people, the ideal breakfast time should be between 8 and 10:30 in the morning. Pushing it until you reach office is not a good idea as you need to replenish the body’s glucose reserves.
Banish the Thought
Here are top five reasons people end up avoiding breakfast and some suggestions to get around them:
What you think: I don’t have time for breakfast
Smart Tip Make your breakfast easy and snappy. Have fruit and milk at home and pack dry cereal or bread in a zip-lock bag. Munch on your way to work.
What you think: I’m not hungry in the morning
Smart Tip Start with something small such as a fruit, dry fruits or a glass of milk. Later have a slice of toast or a bowl of cereal. In time, your body will adjust and so will your appetite.
What you think: I can’t have breakfast because I’m trying to shed those extra kilos.
Smart tip Skipping breakfast will not help. What will help is a healthy breakfast and balancing calories through the day.
What you think: I don’t feel like preparing breakfast
Smart Tip You don’t have to. There are many ready-to-eat breakfast options in the market. Explore the shelves for healthy cereals: wholegrain, unflavoured with no added sugar. Toss some sprouts and salad mixture the night before. Cook a fried egg in the microwave. Make idlis the previous evening and store in steel containers in the fridge. Heat and eat. There are many simple ways to get around it.
What you think: Bread? Not again!
Smart Tip A sandwich from the next door deli (minus the mayonnaise) is breakfast too. So is a helping of savoury upma. Plan your menu in advance for an entire week. Shop for grocery on Sunday. Chop and prepare ingredients and store in air-tight boxes in the refrigerator. This will save you time and spare you the monotony.
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