With hectic lifestyles, it is easy to let breakfast take the backseat, especially whenyou are in a rush. But taking the effort to spare a few minutes to eat a goodbreakfast can make a great deal of difference to your day and your body.
Eating breakfast has long-term health benefits; like reducing obesity, high bloodpressure, heart disease and diabetes. A nutritious breakfast sets the tone forthe day, replenishes your supply of glucose, provides essential nutrients to keepyour energy levels in the day, promotes weight maintenance and weight loss bymaintaining blood glucose levels and your metabolism. Though eating breakfastearly in the day at dawn is a good habit, in case you cannot and the first meal hasmoved into lunch territory, it is a good idea to break your fast with a balancedmeal.
Evidence also proves that eating breakfast can improve endurance & exerciseperformance and skipping breakfast has been shown to increase postprandialhyperglycemia (high blood sugar following a meal) in people with Type 2diabetes. Muscle glycogen levels are at their lowest when we wake up, due toovernight fasting.
Nutritionists advise that breakfast should be eaten within two hours of wakingup and should provide calories of 20-35% of your guideline dailyallowance (GDA). A normal healthy breakfast provides important nutrients suchas calcium, iron and B vitamins as well as protein and fibre. It has been proventhat the body needs these nutrients and if you have missed this at breakfast, theyare less likely to be compensated later in the day. It has also been proven that inchildren, breakfast can improve attainment, behaviour and has been linked toimproved 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 abanana or a glass of fresh fruit juice.Energy needs vary subject to activity levels and age. Growing children requireapprox. 1970 kcals per day, girls approx. 1740 kcals. For adults, men requireapprox. 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 makeit better and healthier by including muesli in it. If you are the kind to skipbreakfast, then now is the time to change the habit and start by including healthymuesli 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 betterthan sugary cereals and delicacies.
High in fiber
Muesli is high in fiber and whole grains, both of which are good for yourdigestive system, since they regulate your digestive tract.
Fiber and whole grains are filling, so you won’t feel hungry soon after yourbreakfast because muesli takes a long time to digest. As the resistant starch isbroken down in the stomach, digestive acids that suppress your appetite arereleased 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 canhelp reduce cholesterol levels by up to 10 percent. So, by eating it regularly, youimprove your heart health.
By soaking it overnight, the good nutrients have more time to get absorbed andany ‘anti-nutrients’ that hamper digestive enzymes or mineral absorptionbecome deactivated.
Choose the healthy option and eat breakfast regularly on time. Add nuts toinclude protein and omega-3 fatty acids; and include ingredients like fruit, whichcan give you a good healthy dose of potassium, fiber, vitamin E, C, B-12 andmore. Milk or other dairy alternatives like almond milk, flax milk, soymilk orcurd can help you include dairy and protein.It’s plain and simple, you will be eating healthy by choosing muesli as yourbreakfast option. You will not be eating something that is fattening or full ofsugar which is just plain unhealthy. By choosing muesli, you will make a smartbreakfast decision that will benefit you all day long.