With hectic lifestyles, it is easy to let breakfast take the backseat, especially when you are in a rush. But taking the effort to spare a few minutes to eat a good breakfast can make a great deal of difference to your day and your body.
Eating breakfast has long-term health benefits; like reducing obesity, high blood pressure, heart disease and diabetes. A nutritious breakfast sets the tone for the day, replenishes your supply of glucose, provides essential nutrients to keep your energy levels in the day, promotes weight maintenance and weight loss by maintaining blood glucose levels and your metabolism. Though eating breakfast early in the day at dawn is a good habit, in case you cannot and the first meal has moved into lunch territory, it is a good idea to break your fast with a balanced meal.
Evidence also proves that eating breakfast can improve endurance, exercise performance and skipping breakfast has been shown to increase postprandial hyperglycemia (high blood sugar following a meal) in people with Type 2diabetes. Muscle glycogen levels are at their lowest when we wake up, due to overnight fasting.
Nutritionists advise that breakfast should be eaten within two hours of waking up and should provide calories of 20-35% of your guideline daily allowance (GDA). A normal healthy breakfast provides important nutrients such as calcium, iron and B vitamins as well as protein and fibre. It has been proven that the body needs these nutrients and if you have missed this at breakfast, they are less likely to be compensated later in the day. It has also been proven that in children, breakfast can improve attainment, behaviour and has been linked to improved grades.
Fruit and vegetables are good sources of vitamins and minerals too, so include a portion of your daily five at breakfast, whether it is a banana or a glass of fresh fruit juice. Energy needs vary subject to activity levels and age. Growing children require approx. 1970 kcals per day, girls approx. 1740 kcals. For adults, men require approx. 2500 kcals and women approx. 2000 kcals per day.
Muesli, the healthy breakfast partner!
If you are a person who eats breakfast everyday without fail, then you can make it better and healthier by including muesli in it. If you are the kind to skip breakfast, then now is the time to change the habit and start by including healthy muesli in it. Muesli, a fiber-protein-rich option is the ideal breakfast partner. Read on to find out why!
Healthier than others
Muesli has less sugar and fewer calories than breakfast sandwiches and is better than sugary cereals and delicacies.
High in fiber
Muesli is high in fiber and whole grains, both of which are good for your digestive system, since they regulate your digestive tract.
Fiber and whole grains are filling, so you won’t feel hungry soon after your breakfast because muesli takes a long time to digest. As the resistant starch is broken down in the stomach, digestive acids that suppress your appetite are released and your metabolism speeds up, so you burn more calories in less time.
Muesli has oat bran, which includes an oat fiber called beta-glucan, which can help reduce cholesterol levels by up to 10 percent. So, by eating it regularly, you improve your heart health.
By soaking it overnight, the good nutrients have more time to get absorbed and any ‘anti-nutrients’ that hamper digestive enzymes or mineral absorption become deactivated.
Choose the healthy option and eat breakfast regularly on time. Add nuts to include protein and omega-3 fatty acids; and include ingredients like fruit, which can give you a good healthy dose of potassium, fiber, vitamin E, C, B-12 and more. Milk or other dairy alternatives like almond milk, flax milk, soymilk or curd can help you include dairy and protein. It’s plain and simple, you will be eating healthy by choosing muesli as your breakfast option. You will not be eating something that is fattening or full of sugar which is just plain unhealthy. By choosing muesli, you will make a smart breakfast decision that will benefit you all day long.