‘Breakfast is the most important meal of the day’, we have heard this saying over and over again. Just having food isn’t enough, you need to be watching what you are eating. Like you, your body and internal organs need time to kick start their functions after the long hours of rest, therefore eating a heavy meal first thing in the morning only leads to lethargy and unprocessed fat. It is suggested that your breakfast should consist of a small healthy snack to get your metabolism going for the day.
Irrespective of age, eating the right breakfast will improve your health, memory, concentration, and lowers the chances of diabetes, cholesterol, obesity and other heart related issue. The experts at India Gate recommend 5 things that should be a part of your breakfast.
Fruits: Your breakfast must always include a fruit. Fruits are a good source of fiber and vitamins and offers antioxidants that can reduce inflammation in the body. Avoid eating citrus fruits like oranges, plums on an empty stomach as it might cause acidity. Instead opt for fruits like apples, bananas, pears etc. You can add chopped fruits to your morning cereal or porridge bowl or blend them with nuts, seeds and quinoa or oats to make a quick smoothie. Try including at least one and not more than three fruits to your breakfast every day.
Quinoa: This protein packed grain with a low carbohydrate count makes for a great breakfast food. With a low glycemic index, it is rich in fiber, magnesium, B-vitamins, iron, potassium, calcium, Vitamin E and other beneficial antioxidants. It is also naturally gluten free and considered among the least allergenic of all ‘grains’, therefore, making it a great substitute for wheat and rice. There are a number of dishes you can prepare using Quinoa. It can be combined with milk and other fruits to prepare porridge or a smoothie. You can also prepare quinoa pancakes, energy bites and more.
Chia seeds: These tiny seeds contain all nine essential amino acids and are also rich in essential fatty acids, magnesium, Vitamin B and iron. You can make chia seed pudding by mixing in some milk and cinnamon, or you could use the seeds to make jam that you could have on your toast.
Flax Seeds: With a delicious nutty flavor, flax seeds are rich in Omega-3 fatty acids, fiber and antioxidants. The nutritional benefits of flax seeds make it an ideal addition to the breakfast table. Sprinkle ground flax seeds into your cereal bowl, smoothie, on an omelet or a breakfast muffin, to make it tastier and healthier.
Nuts and dried fruit: While most people avoid nuts as they contain fats, they actually have healthy fats which can easily be consumed by the body. Nuts extremely energizing because they are rich in Vitamin E, magnesium, calcium, iron, phosphorus, potassium and zinc. Soak a mix of almonds, walnuts, cashews and other dried fruits and add them to your morning breakfast for that extra boost of energy.
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Information courtesy: Experts at India Gate