Breakfast is the most important meal of the day and provides the necessary energy and nutrients for our bodies to function throughout the day. However, with today’s busy lifestyle, many people tend to skip breakfast or choose unhealthy options. To help us create a better breakfast routine, we spoke with nutrition experts who shared their insights on how to create a balanced breakfast meal. In this article, we’ll explore the breakfast building blocks that are essential for a healthy and fulfilling morning meal. Let’s get started!
Starting your day with a balanced breakfast meal is crucial for keeping your energy levels up and maintaining focus throughout the day. A balanced breakfast can aid in regulating blood sugar levels, improving cognitive function, and providing sustained energy throughout the morning. It should consist of a variety of nutrient-rich foods that provide a mix of carbohydrates, protein, healthy fats, fiber, vitamins and minerals. By choosing a well-rounded breakfast, you can nourish your body and set yourself up for a productive and healthy day ahead.
According to Clinical Dietitian Niyati Naik at Kokilaben Dhirubhai Ambani Hospital in Mumbai, a healthy and balanced breakfast should include a source of energy coming in from complex carbohydrates like whole grains, millets, and pulses. Next comes protein-rich sources like egg, milk, and its products or sprouts and pulses, and fiber from loads of colorful vegetables. You can also add some healthy fats like nuts and seeds to your recipes. Each food group has a role to play and should be included to get maximum benefits, good energy, and strength throughout the day.
Simple breakfast items like Poha can be made more balanced and healthy by taking only half the quantity of Poha and adding boiled sprouts and lots of vegetables in the other half. You may top it up with some roasted seeds like pumpkin and sunflower. Just like this, a well-balanced yet delicious recipe can be made into an entire meal, such as making some vegetable besan chillas to provide you with fiber, complex carbs, and protein and a side of a bowl curd that offers balanced nutrition.
Associate Director-Nutrition at Kellogg India, Nadiya Merchant, recommends that a healthy breakfast should be nutrient-dense, containing high amounts of nutrients while being low in calories. It should provide a healthy mix of carbohydrates, fiber, protein, vitamins, and minerals that help fuel the body and mind. One serving from different food groups, such as cereals, fruits/vegetables, and dairy, can provide a nutritious start to the day. For instance, Kellogg’s ready-to-eat cereals, combined with a glass of toned milk and sliced banana/apple/strawberries, is a great example of a nutrient-dense breakfast.
Eating a regular breakfast has been shown to reduce Body Mass Index (BMI), improve various parameters associated with obesity, cardiovascular disease, and diabetes, and promote metabolic health. All these factors underline the significance of starting your day with a nourishing balanced breakfast that is a simple and effective way to ensure that you are on track to achieve optimal health.
Susan Bowerman, Senior Director of Worldwide Nutrition Education and Training at Herbalife, lists some breakfast components to consider while planning your morning meal, such as protein, whole grains, fruits and vegetables, good fats, and hydration. Consuming healthy fats, such as those in avocados, nuts, seeds, and olive oil, will help you feel full and content. While drinking a glass of water first thing in the morning can help hydrate your body, adding some herbal tea or freshly squeezed juice can increase hydration and nutritional value.
In summary, using these breakfast building blocks in your morning meal, you may prepare a healthy, balanced breakfast that will keep you alert and focused all day. A variety of nutrient-rich foods that provide a mix of carbohydrates, protein, healthy fats, fiber, vitamins, and minerals is recommended to nourish your body and set yourself up for a productive and healthy day ahead.
In conclusion, starting your day off with a balanced breakfast is key to maintaining a healthy and productive lifestyle. By incorporating the recommended building blocks of protein, healthy fats, complex carbohydrates, and fiber, you can fuel your body with the nutrients it needs to power through your day. Remember to listen to your body and choose the foods that work best for you. With the expert advice given by nutritionists and dietitians, creating a healthy and satisfying breakfast is easier than ever. So take charge of your morning routine and set yourself up for success with a well-balanced breakfast that will keep you happy and healthy all day long.
