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
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 2
diabetes. Muscle glycogen levels are at their lowest when we wake up, due to
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
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.