Health & Fitness > Health
Essentials of a Healthy Breakfast
A wise saying - ‘Skip all food, but not the breakfast.’
Breakfast is the most important food; it is the food that gives
momentum to your day-to-day activities. Therefore, a quality
breakfast will automatically yield a quality life style. It is not
only important for your physical growth, but it is also required
for the mental growth. People who eat better breakfast are found to
be better performers than those who eat poor breakfast.
The importance of having a wholesome breakfast has got much
significance in the modern life. The working community has
developed a tendency to skip the breakfast and opt for the fast
food available in the market. These substitutes do not give the
necessary nutrients to your body; on the other hand, they harm your
body to a large extent.
Below is a summary of the essentials of a healthy
breakfast that are recommended for an average human being.
• Include wholegrain cereals for breakfast. The bran of the
cereals is an excellent source of fiber. Eating wholegrain
breakfast will ensure better fiber content in the body and also
meet its energy demand. These are low in fat and cholesterol. Go
for whole-grain oats, barley, wheat, maize, etc.
• Add enough protein content in your breakfast. Protein food is
essential for bodybuilding. Having a protein-rich food suffices
your morning hunger and lets you manage your long hours of work
without any problem. The foods that are rich in protein and can be
served in your breakfast menu are milk, egg, peanut, soybean, etc.
An excellent combination of a protein rich food will be a
combination of nuts with milk. If you are in the habit of eating
egg, make sure that you eat an egg a day. It is considered as a
good source of lutein that is essential for the health of your
eyes. A poached egg with a whole grain toast is an ideal
combination of carbohydrates and protein.
• Have a serve of fruits and vegetables. These are the
unavoidable components of any healthy food menu. Our body needs a
good serve of fruits and fresh vegetables on a day-to-day basis to
protect us from the diseases. The various vitamins and the minerals
present in most vegetables and fruits are the components of the
nutrients that help our body fight against the diseases. ‘Apple a
day’ is the most successful formula for a healthy being.
• Avoid sugary breakfast. A sugary breakfast may result in low
mental capacity. Also some studies have proven that women who eat
less sugar have better capacity to burn the fat than those who eat
• Avoid processed meat at breakfast. These are foods rich in
saturated fats that are greatly damaging to the heart. Some of
these contain nitrite salts, which are found to be responsible for
many diseases such as pancreas disorders and colon cancer. However,
sliced meat and low fat meats such as chicken or turkey can be an
alternative for the non-veggies.
To sum up, a wholesome breakfast should consist of a bowl of
wholegrain cereals, nuts with milk or egg and milk, and a serve of
fruits and vegetables.
A last note: ‘Follow a regular eating pattern.’