With the advent of globalization there has been a tremendous increase in the number of multinational fast food outlets. As a result our food habits have been drastically altered. Many of us now opt for unhealthy fast foods and beverages instead of home-cooked foods that we used to have earlier. This has given rise to a host of health problems and disorders, especially among the youth. With their fast-paced lifestyles and unhealthy routines, many of them tend to skip the most important meal of the day - breakfast or have it at some fast food outlet. A study has shown that 1 in every 4 Indians skip breakfast or go for unhealthy food options. This can have potentially serious consequences on their health as an unhealthy breakfast or no breakfast deprives them of essential nutrients and energy which are vital for living a healthy and active life.
Breakfast- Why Is It So Essential?
Breakfast boosts our metabolic processes and provides us with the energy to be focused and active throughout the day. They are an important source of essential nutrients like calcium, iron, vitamins proteins and fiber. Some of the health benefits of the early morning meal are discussed below:
- It Keeps Us Active: Breakfast provides our body and brain with the proper fuel to function effectively throughout the day. Without a proper and healthy breakfast we keep feeling hungry throughout the day and experience a feeling of tiredness and fatigue which can affect our work performance and overall health.
- Mood Enhancer: Research has shown that our mood depends to a large extent on our diet. A healthy breakfast helps to maintain a proper balance in our blood sugar levels which reduces tiredness and irritability. Even those who are not early risers will experience less aggression and irritability if they consume a healthy breakfast.
- Controls Unhealthy Food Cravings: Those who skip breakfast tend to binge-eat throughout the morning which can increase the intake of unwanted and unhealthy calories. So instead of losing weight for skipping a meal they are more likely to experience too much weight gain which can lead to various health problems.
- Boosts Our Energy Levels: The essential nutrients provided by a healthy breakfast causes an increase in our energy levels at the start of the day and helps us to stay healthy and active throughout the day. We can perform much better at work and this will also improve our mood and enable us to stay happy.
The Top Choices for a Healthy Breakfast in India:
Most of us may not find the time to prepare an intricate breakfast due to our busy work schedules. And the same breakfast routine can cause us to avoid the meal altogether. So given below are some easy-to- prepare breakfast examples which give us the right boost of energy to start our day on a healthy and active note:
- Eggs Prepared The Indian Way: Indians like eggs in the form of omlettes, boiled, egg sandwiches etc. These are nutritious and rich in proteins and can prove to be a healthy breakfast option when served with brown bread. However these have to prepared with little oil and spices. Another recipe in India for eggs is bhurji which can both be nutritious and satisfy the taste buds.
- Sandwiches prepared Indian Style: Indian style sandwiches can be prepared with a filling of healthy vegetables like tomato, potatoes and chutney, spinach etc. These provide essential vitamins and minerals which are necessary to stay active throughout the day and can keep one’s stomach full for quite a long time. This is especially helpful when there is a long gap between breakfast and your next meal. You also get a chance to change the sandwich fillings according to your tastes and preferences. The Indian style sandwiches provide a rich, nutritious and heavy breakfast which is infinitely more preferable than any unhealthy fast food options.
- Idlis and Oats: Idli is a South Indian dish that is a rich source of vitamins, minerals and carbohydrates. They are completely free from oil and spices which makes them an extremely healthy breakfast choice. They are a type of rice cake that is served with a special type of sambar dal or chutney but they can also be served with honey or peanut butter. Oats are a type of cereal which is rich in dietary fiber and minerals and they are useful in lowering your cholesterol levels and reducing your risk of suffering from cardiovascular diseases. They also have various other benefits like controlling blood sugar levels, reducing constipation etc. Thus idlis and oats together can indeed make a recipe for a perfectly healthy and nutritious breakfast.
- Dosa and flattened rice or Poha: Dosa or adhai is a very popular South Indian dish which is made out of whole wheat and is rich in essential nutrients which can boost our energy levels and help us to start a busy day. It can be a preferable option for those who do not like to have cereals or oat meals. Poha is a type of flattened rice which is quite easy to prepare and is both tasty and nutritious especially if served with green vegetables and prepared with as little oil as possible. It makes for a heavy breakfast and is ideal for those who have a long gap until their lunch. It can help you kick-start your day on an energetic and positive note.
- Soya and Sprouts: Soya is a very rich source of protein as 35 percent of it’s calorific value is entirely protein-based. If you are a vegetarian then look no further than this for a healthy breakfast choice. It also contains essential fibers and minerals and its health benefits range from lowering cholesterol levels to reducing the risk of heart diseases as it contains isoflavones which are good for the heart. Though sprouts take some time to make, they can be prepared quite easily and served with onions and tomatoes. They contain essential vitamins and minerals and since they are served in their raw form, all their plant nutrients are completely intact at the time of serving. For vegetarians these two dishes can indeed make their day.
CONCLUSION:
Most of us with busy work schedules tend to either skip breakfast or replace a healthy breakfast with a fast food such as a pizza or a burger. Though you may not realize it at present this can have a huge negative impact on your health in the long run. A survey conducted on 20,000 Indian patients has revealed that 60 percent of the world’s heart disease patients happen to be Indians and it is the third most obese country in the world with nearly 46 million obesity patients. Over 70% people in the big cities are obese according to a survey conducted by the Times of India. Another survey has shown that over 50 percent of Indian children and teenagers suffer from vitamin deficiencies due to the lack of a proper and balanced diet. This is where the need to have a healthy and nutritious breakfast comes in. It is never too late to start eating a healthy breakfast which is both nutritious and easy to prepare in order to save your precious time especially in the mornings when you have to go to work in a hurry. In India there are a lot of such healthy dishes available for you to choose from over unhealthy fast food options. But, ultimately the choice is yours to make- between healthy and unhealthy food options. Just remember the saying while making this decision-“A breakfast can make or break your day”.
