Breakfast - The intelligent meal

THE BENEFITS OF A HEALTHY BREAKFAST
1. Breakfast not only starts your day off right, but also lays the foundation for lifelong health benefits. People who eat a healthy breakfast are more
Consume more vitamins and minerals and less fat and cholesterol Have better concentration and productivity throughout the morning Control their weight Have lower cholesterol, which reduces the risk of heart disease
2. A healthy breakfast should consist of a variety of foods, for example, whole grains, low-fat protein or dairy sources, and fruit. This provides complex carbohydrates, protein and a small amount of fat - a combination that delays hunger symptoms for hours. Whether you opt for traditional options, such as yogurt, whole-grain muffins or ready-to-eat cereal, or less typical foods, such as leftover vegetable pizza or a fruit smoothie, you can get the nutrients and energy you need to start your day.
FOR BREAKFAST SIMPLY CHOOSE ONE ITEM FROM AT LEAST THREE OF THE FOLLOWING FIVE FOOD GROUPS:
Fruits eg. Apple, Banana, Papaya, Guava, Bunch of grapes, Orange Vegetables eg. Bhindi, Baigan, Mixed vegetable, Raw carrots Whole-grains eg.Toast, Hot or cold whole-grain cereals, Chappatis, crackers, Daliya. Idli, Appam, Upma Dairy eg. Yogurt, Skim milk, low-fat cheeses, such as paneer and natural cheeses Protein eg. Hard-boiled eggs, Sprouted moong dal, Mixed bean salad, Rajma, Grilled chicken salad, Sambhar, Dal.
Oatmeal is another good choice, but it may be a challenge if you're on the run or at work. One cup of plain, cooked oatmeal has about 4 grams of fiber and 130 calories. And don't forget those hard-boiled eggs, which are easy to take with you. The yolk does contain cholesterol, but eggs are full of nutrients, including protein, vitamins A and B-12, folic acid, and phosphorus.
IF YOU DISLIKE REGULAR BREAKFAST FOODS, TRY SOMETHING DIFFERENT, SUCH AS:
Leftover vegetable pizza or idli sambhar Fresh fruit topped with low-fat yogurt and crispy whole-grain cereal Last night's left-over vegetable subzi with two chappatis (cooked without oil) A smoothie blended from exotic fruits, some low-fat yogurt and a spoonful of wheat germ. Whole-wheat crackers with low-fat cheese Waldorf salad with apples, walnuts and boiled egg.
Think low-fat and fresh lean meats or even fish, low-fat milk products, fresh fruits and vegetables, and whole grains. The combinations are limited only by your imagination and taste.
If your excuse for missing breakfast is lack of time, pack something to take with you.
JUST GRAB A FRUIT OR TWO AS YOU RUN OUT THE DOOR AND MUNCH ON IT AT WORK.
Think you're saving calories by skipping breakfast? Fat chance You'll be ravenous by lunchtime, which may lead you to eat more. Or your hunger at midmorning may tempt you to indulge in a high-fat treat that someone brought to the office. Your morning meal doesn't have to mean loading up on sugar, fat and cholesterol. MAKING NUTRITIOUS BREAKFAST CHOICES CAN SET YOU UP FOR HEALTHIER EATING ALL DAY LONG.