Health, according to the World Health Organization, is “a state of complete physical, mental and social well-being and not merely the absence of disease and infirmity”. A variety of definitions have been used for different purposes over time. Health can be promoted by encouraging healthful activities, such as regular physical exercise and adequate sleep, and by reducing or avoiding unhealthful activities or situations, such as smoking or excessive stress. Some factors affecting health are due to individual choices, such as whether to engage in a high-risk behavior, while others are due to structural causes, such as whether the society is arranged in a way that makes it easier or harder for people to get necessary healthcare services. Still other factors are beyond both individual and group choices, such as genetic disorders.
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If you are someone who is looking to sustain weight or lose some kilos, make sure you eat a nutrient-rich breakfast that keeps you satiated for long.
Breakfast is one of the most interesting meals, isn’t it? Well-cooked eggs, aromatic coffee, fresh fruits and yoghurt, or piping hot paranthas with dahi (winter special, we say) – the variety is endless! And if you are someone who loves a good brekkie, we have some good news for you.
Eating a big breakfast rather than a large dinner may prevent obesity and high blood sugar, according to new research published in the Endocrine Society’s Journal of Clinical Endocrinology and Metabolism. Plus, people who eat a big breakfast burn twice as many calories compared with those who eat a larger dinner!
But even then, there are some people who just can’t eat breakfast. They stay on an empty stomach for a long time, and eventually eat large meals during the day and night. There are others who do not have any rules; they eat anything and everything for breakfast, and that’s not the best idea.
So, what is the right approach?
What kind of breakfast must you have?
Avni Kaul, Nutritionist, Dietician and Wellness Coach, and Founder of Nutri Activania, tells Health Shots, “The breakfast should be a combination of carbohydrates, protein, fibre and healthy fats. It should provide a greater satiety value and a kickstart to the metabolism, in order to carry out the bodily functions for the whole day.”
Here are some healthy breakfast options, Kaul recommends:
- Egg and toast with lots of vegetables
- Toast with guacamole
- Milk with cereal, nuts and fruit
- Vegetable dalia/ whole wheat vermicelli/oats with a cup of milk
- Vegetable stuffed roti with curd
A healthy breakfast should limit the use of refined cereal, food high in glycemic index and sugary food items that provide lower satiety value.
Why is breakfast so important?
“When we are sleeping, our body is working continuously, taking energy from the stored glucose. So it is important to eat this morning meal to replenish the store and to give the body sufficient energy to work throughout the day. Many studies have also shown that eating sufficient breakfast helps in increasing concentration levels, and maintaining the body weight,” explains Kaul.
But timing is equally important, she says. Ideally, breakfast should be consumed within 30 minutes to a maximum of two hours after waking up, as the body requires fuel to carry out the daily activities.
“There should be a gap of 3-4 hours between all the main meals to give the body enough time to absorb the nutrients and digest the food. Most importantly, we should eat small snacks in between the three main meals, which would help the body to keep the glucose levels in range and metabolism active,” concludes Kaul.
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