VITAL STARTS KING SIZE BREAKFAST
Research shows that an effective diet begins with a king-sized breakfast
Remember that time your mother forced a spoonful of uninteresting poha into your mouth before you left for school? It’s time to thank her for that wonderful gesture.
Breakfast may not be the first thing on your mind when you wake up, what with all the work stress and meetings lined up. But it is only as important to have a healthy meal in the morning as it is to breathe. And we are not in the least bit overstating that fact here.
A recent research study says that eating breakfast has an advantageous effect on late-morning mood, satiety and cognitive performance. We spoke to experts in the field who tell you exactly why you need to take that little extra effort to rearrange your lifestyle that will help you stay fit and happy.
Says nutritionist and author of Eat.Delete. Pooja Makhija, “Breakfast, quite literally, means breaking the fast after eight to 10 hours of not eating while you are asleep. If you are not fed in the morning your body goes into starvation or generator mode as I call it, where your body then starts storing anything that you’ve eaten, be it an idli or bacon or fried chicken.”
Eating immediately after waking up fuels you up instantly and prepares you for the day ahead. If you don’t eat breakfast, the starvation mode makes you want to eat more and store more, resulting in weight gain. You eat less to compensate, which again results in starvation.
The only way to break this vicious cycle is to eat the heartiest meal you can for breakfast. Soon after you wake up is a time when your metabolism is at its highest rate, thus eating then will burn calories and replenish your system for the day.
Food consultant Rushina Munshaw Ghildiyal compares the
human body to a car or machine that needs to be tanked up after a night long sleep to hit the road in perfect condition. “Breakfast is the only way you can survive the day without feeling lethargic or tired,” she says.
Rushina explains that your daily breakfast should include foods from at least three of the four food groups. When combined, this meal should make up about one-quarter to one-third of your day’s total nutrients. Also try to ensure breakfast components are made up of foods with healthy fat, lean protein and complex carbs and fibre such as nut butters, low-fat hard cheeses, whole grain breads and crackers, fibre-rich fruit and vegetables.
According to Pooja, egg whites are the best source of proteins for the body. They help in wear and tear utilisation, muscle growth and healthy hair. Indian food items such as a bowl of poha, upma or dalia are also a perfect mix of carbohydrates and proteins. Moong dal or besan are also high sources of good quality proteins and can be had in the form of chillas with a bowl of curd. Rushina sides with fish, which is not only a great protein source but also a fabulous source of Omega 3 fattyacids — try salmon or tuna in sandwiches with wholegrain breads.
FIBRE (SOLUBLE AND INSOLUBLE)
Fibre is important at all meals but especially at breakfast. It literally cleans the system and swells up by absorbing fluids in your stomach helping to fill you up and keeping you full for longer.
Rushina proposes fresh fruit as the supreme choice. Raw fruit cut into chunks or unstrained fruit juices or even dried fruits are excellent for fibre and iron. Vegetables also fortify fibre in breakfasts.
This can be attained through cereals and grains. Rushina explains, “Most of these fibre sources are also complex or ‘slow-release’ carbohydrates that don’t spike your blood sugar like refined carbohydrates in white bread. Thus, insulin levels don’t spike as high, and because insulin plays a role in signalling your body to store fat, lower levels may help you burn fat.” Pooja suggests fortified cereals such as cornflakes and vita breads as great sources of iron and Vitamin D. And of course, one of the quickest ways to eat cereals is by simply mixing it up with milk and some fruits.
Low-fat or fat-free milk, cheese and yogurt are important for supplementary protein and calcium. Vegan and lactose intolerant people can opt for nut and soy milk, nut oils, butters and yogurts.
IDEAL TIME FOR BREAKFAST
According to Pooja, breakfast should be had within the first hour of waking up. “Since it jump-starts your metabolism, eating soon after you wake up can raise your energy level right away and encourage you to be more active throughout the morning and into the afternoon. Your blood sugar levels are naturally low when you awake, so eating within 60 minutes of getting up can boost the blood sugars. Delaying it could cause a complete blood sugar
crash and waiting until almost lunchtime to eat, may cause overeating during the first meal of the day,” explains Rushina.
RESULTS OF SKIPPING BREAKFAST
Low mental performance, fatigue, weight gain are only few results of avoiding breakfast. “Skipping breakfast can lead to a slow start to metabolism which in turn results in weight gain. It also causes lack of energy and stamina and weakens your immunity system,” says Pooja.
All you need to do is invest five extra minutes in your regular routine and cook up a healthy, hearty meal. You can even pre-prep your meal the previous night if you are pressed for time.
IRANI KUKUU-HERB OMELETTE
Here's a recipe for a quick and healthy breakfast by Rushina Munshaw Ghildiyal
IRANI KUKUU - HERB OMELETTE
This is a hearty omelette much loved by the Iranis. I love it for its green quotient. Serve with buttered wholegrain toast.
Ingredients: 1 head Lettuce, 1 bunch Spinach, 1 medium Onion (chopped), 2 whole green Chillies (chopped), 2 Spring Onions (chopped), 1 tbsp Pepper, 4 Eggs, Salt, ½ tsp All Purpose Flour, 2 tbsp Oil
Method: Traditionally all the ingredients are blended into a puree except the eggs, flour and oil. You could do that or chop them finely, like I do. Place the pureed/ chopped ingredients in a bowl and add eggs, salt and flour and beat well. Heat oil in a large frying pan and pour the mixture in. Cover and cook on low flame for three minutes. Flip over and cook for another three minutes.