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Breakfast Benefits : Is It The Most Important Meal?

Dr. Prashant Jain    20-08-2016 Consult

Breakfast kick-starts your metabolism, helping you burn calories throughout the day. It also gives you the energy you need to get things done and helps you focus at work or at school. Those are just a few reasons why it's the most important meal of the day.

Many have linked eating breakfast to good health, including better memory and concentration, lower levels of "bad" LDL cholesterol, and lower chances of getting diabetes, heart disease, and being overweight.

It's hard to know, though, if breakfast causes these healthy habits or if people who eat it have healthier lifestyles.  But this much is clear: Skipping the morning meal can throw off your body's rhythm of fasting and eating. When you wake up, the blood sugar your body needs to make your muscles and brain work their best is usually low. Breakfast helps replenish it.

If your body doesn't get that fuel from food, you may feel zapped of energy and you'll be more likely to overeat later in the day.  Breakfast also gives you a chance to get in some vitamins and nutrients from healthy foods like dairy, grains, and fruits. If you don't eat it, you aren't likely to get all of the nutrients your body needs.

Many people skip the a.m. meal because they're rushing to get out the door. That's a mistake. You need food in your system long before lunchtime.  If you don't eat first thing, you may get so hungry later on that you snack on high-fat, high sugar foods.

Can a morning meal be good for your waistline? Some studies say yes. 

Researchers have found that, on average, people who eat breakfast are thinner than those who don't. That could be because eating foods with protein and fiber in the morning keeps your appetite in check the rest of the day. But it doesn't guarantee you'll fit into those skinny jeans. A recent study compared weight loss among people who ate breakfast with those with didn't. The meal didn't make any difference. If you're dieting, don't think cutting calories by skipping the meal will help. Studies show that most people who lose weight and keep the weight off eat breakfast every day. 

Breakfast For Kids:

Sometimes children don't feel like eating in the morning, but it's important that they do. Their growing bodies need the nutrients and fuel. Kids who don't eat in the a.m. have a harder time focusing, and they become more tired in school. They may also be cranky or restless. And it isn't just their moods that can suffer. Their school work can, too. One study showed that kids who ate breakfast had higher test scores than those who didn't. Most children don't get all the vitamins and minerals they need from just lunch and dinner. Kids who skip breakfast are more likely to eat junk food during the day and be overweight. One study showed that teenagers who ate breakfast every day had a lower body mass index (BMI) than teens who never ate the meal or who sometimes did. If your youngster doesn't want to eat in the morning at home, pack something he can have on the way to school or between classes. Opt for fruit, nuts, or half a peanut butter and banana sandwich.

9 Breakfast Mistakes To Avoid:

1: Juicing your fruit - When you start your blender to juice oranges, remember that this process causes the fruit to lose most of its vitamins, minerals and fiber. Instead, replace your juice with a glass of water and a whole fruit. It will save you some extra calories.

2: Eating a baby size breakfast - Eating whatever you want cannot help you escape from those extra calories. It is a common myth that eating whatever you wish after a long gap of fasting will not make you gain weight. Oily parathas, waffles, leftover dinner can lead to extra calorie consumption.

3: Beware of breakfast treats - The tempting doughnuts and muffins can cause as much as an entire meal's caloric consumption. When placed in front of you, take a deep breath and realize that you have set healthy lifestyle changes and politely decline.

4: Monitor your caffeine intake - One cup of coffee or tea could help boost your mood and metabolism, but avoid drinking multiple cups of coffee. This can cause sleep deprivation and coffee add-ons can reflect on your body in a bad way.

5: Unhealthy breakfast - Eat a fist full of nuts, a bowl of cereal and a whole fruit instead of chocolate pancakes, muffins and mayo sandwiches. High calorie and high fat items can cause a sugar spike and recurring spikes could cause health issues.

6: Thinking breakfast is not important - Even if you feel full from the previous day's dinner or are in a rush, make sure you eat a quick breakfast. Skipping breakfast slows down our metabolism and makes us feel lethargic. A slice of whole-wheat toast, a fruit or a fist full of sprouts can do the trick.

7: Avoid breakfast buffets - Buffets and large breakfast spreads could make you eat more than you need. Do not stuff yourself silly by opting for sugar coated cereals, doughnuts and fruit cocktails. Instead, choose egg preparations, leaner meats, oats, wheat flakes and milk.

8: Gorging on food early in the morning - Have a glass of lukewarm water, first thing in the morning. It helps to keep you hydrated, aids digestion, cures gastric ailments and gives you a feeling of fullness.


 

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