You must eat breakfast.
Because during the hours before the first meal of the day, which is generally night time hours when we sleep, our metabolism and energy levels go down. By eating breakfast we provide fuel to our body and re-energise it for the day.
According to World Health Organisation (WHO), eating breakfast every morning and daily fruit consumption are two healthy eating habits that one should follow.
Research has also shown that when we eat breakfast, we are more likely to lose weight. One of the reasons for this may be because when we skip breakfast, we feel really hungry. Due to this hunger, we overeat and gain unhealthy weight.
Eating breakfast is good does not mean you eat anything. For good health, you should eat a breakfast that includes whole grains, fruits and healthy fats.
Junk food is a big no-no as this will cause more harm than skipping breakfast. Also, limit the quantity of traditional Indian deep fried food like Samosas or Vada (in South). Eating heavy unhealthy breakfast makes you lethargic. As a result, you gain unhealthy weight and increase your risk of heart disease.
No worries, if you struggle to think of what’s best for you to eat every morning. We have listed 6 quick, healthy and nutritious options that you can have as breakfast.
These options are even good for those rushed mornings when you have very less time to spare.
Here they are for you.
- Green Chapati And Chaas
Green chapati is made up of wheat flour plus any green leafy vegetable such as spinach or fenugreek (methi).
While chapati itself has many health benefits as it is a good source of vitamin, iron, calcium, phosphorus, magnesium and potassium. Adding green veggies like spinach to it can further add many health benefits. Spinach is low in fat and lowers down the cholesterol level of the body. Spinach has protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.
Chaas is both delicious and healthy. It is perfect to have it with meals as it acts as a digestive. Chaas washes down all the fats like ghee or butter intake that stick to your gut. Because of this, you feel lighter. It also has a cooling effect for those unbearably hot days.
Chaas boosts your calcium intake. It is a good source of potassium, protein and B Vitamins. Chaas is amazingly healthy with plenty of antioxidants that boost immunity naturally.
To sum up, this combination of green chapati and chaas is loaded with nutrients for every part of our body.
- Bowl Of Fresh Fruits
Fruits fill the body with quality nutrition.
Adding fruits to your breakfast provides you with important vitamins and minerals that help your body fuel up when the sun is up. Fruits have enzymes that help your body function properly preventing it from many diseases. Dietary fiber in fruits makes you feeling full for long. Fruits are rich in vitamin C which is good for immune system.
Fruits like berries add antioxidants to keep diseases at bay. Another important reason to add fruits to your breakfast is that it detoxifies your body. Fruits are light on your digestive system so take less energy to digest – thus leaving you with more energy for other important work.
For all these reasons, eating fruits is one of the best options for breakfast before you leave your house for work or even when you stay back and work.
- Green Veggies
You can have green veggies for breakfast in many ways.
You can either pick some of your favorite veggies and toss them with olive oil for a perfect breakfast meal or you can go for a super healthy smoothie. Vegetable smoothies offer benefits like increased energy and antioxidants without extra sugar. Greens are low in calories and high in dietary fibers that improve your gut health. Eating greens for breakfast prevents mid morning snacking and sugar craving for the day. You can add all kind of veggies to your smoothies. Beetroots and carrots are my favorites.
- Soaked Black Grams
Black grams also known as “Kala Chana” (in Hindi) is an excellent source of protein. They are high in fiber having a very low glycemic index. In addition to their delicious nuts like taste and buttery texture, black grams are highly beneficial for health as they are low in fat, high in dietary fiber and rich in vitamins and minerals.
Black grams contain a unique combination of antioxidants and phytonutrients that maintain the health of blood vessels and prevent oxidative stress, thereby reducing the risk of heart disease. Eating black grams every day helps maintain cholesterol level of the body. Black grams are a good source of iron which helps in preventing anemia and keeps the energy level going.
It is simple of having them with minimal preparation. Soak them overnight and boil in the morning, preferably in a pressure cooker. Add some salt, cucumber and onion and have a small bowl full.
- Soft Idlis
Idlis are prepared using fermented rice and black gram. Idlis are a great source of carbohydrate and proteins. The fermentation process enhances the vitamin B content of Idlis.
Idlis are low in fat and are easily digestible as they are prepared by steaming.
An idli fills you up with very less calories as it has only 65 calories which make it a healthy breakfast option.
- Whole Grain Cereal
They are another good breakfast option. Cereals such as oats, barley, millet, buckwheat or rice flour contain important nutrients like protein, carbohydrates, fibers and vitamins. Whole grain consists of all three parts of a grain kernel.
- a) Bran (Outer Layer) rich in fiber
- b) Germ (Middle Layer) consists of protein, fats and vitamins
- c) Endosperm (inner layer) has proteins, carbohydrates and vitamins.
Research says eating whole grain on everyday basis can protect us from heart disease and cancer. Healthy whole grain cereal such as oats are rich in fiber which helps to lower bad cholesterol. Whole grain cereals are low in calories and have less sugar, making.
To enrich your cereal; with more nutrients, you can add nuts like walnuts, almonds, pistachios and seeds such as sunflower seeds and pumpkin seeds
Other than these 6 nutrient rich breakfast options you can also add food groups like nuts and seeds and healthy yogurt options such as greek yogurt to your daily breakfast.
I am sharing some of the health benefits of nuts and seeds and Greek yogurt below.
Nuts And Seeds
Nuts and seeds make up an important part of a healthy diet.
Nuts like walnuts, almonds, and pistachios; seeds of sunflower and pumpkin seeds and other varieties of nuts and seeds offer several health benefits. Just one serving offers all the necessary nutrients such as fiber, protein and healthy fats.
Nuts and seeds should not be your main breakfast because they are calorie dense and you need to watch how much you are eating. You can add them to your whole grain cereals, top it with fruits and smoothies etc.
Greek Yogurt is a good source of protein and calcium. It is loaded with probiotics to give your immune system a natural boost. Another good reason to add Greek Yogurt to your diet is that it provides your daily need of Vitamin B12, especially if you are not a meat eater. It is convenient to eat and easy to digest.
You can eat these breakfast options one at a time or in combination with each other for a healthy start to your day.
Hope you’ll now to be able to have a healthy breakfast every single day. More so with this knowledge about the health benefits of eating breakfast, and also about so many healthy breakfast options.