The Nutrition Week is almost ending but let's talk about the nutrition we start our day with- Breakfast. Yes! The meal you eat to break the whole night's fast. If you want to remain healthy it is very important that evaluate what you eat at the beginning of your day. Your breakfast matters a lot. A study says, 'Breakfast is considered the most important meal of the day. Different studies have shown that eating breakfast improves daily food selection, the intake of many nutrients and diet quality. Regular breakfast consumption has also been associated with improved cardiovascular risk factors and weight/adiposity measures.'

However, as important as the first meal of the day it, breakfast is also highly ignored by most people, especially the working class. In a hurry people rushing to offices end up only having a biscuit or two with tea or coffee. In fact, a study found that three out of every four (72%) Indians do not have nutritionally adequate breakfast and one out of every four actually skip their breakfast altogether. Kellogg India also started a nationwide movement on educating Indians to #breakthehabit and not compromise on morning nourishment. You might want to know What Indian Nutritionists and Dietitians Have to Tell You about Health, Nutrition and Weight Loss

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Why Is Breakfast an Important Meal?

Breakfast, as you know, is the first meal of the day and it is very important that you incorporate all the food groups in your meal in appropriate quantity. A study says, 'The reported health benefits from regular breakfast consumption include a better nutritional profile, reduced body mass index, better cognitive functions, reduced incidence of chronic degenerating diseases including type 2 diabetes and cardiovascular disease, a healthier lifestyle, healthier food choices, and regular eating and exercise patterns'

We also spoke with Sweety Das, Nutritionist, Kellogg India about the importance of breakfast and she said, 'Good health is more of a life-enriching journey and less of a one-time destination. Being healthy is not about following a particular diet or having a perfect body. It is not a quick fix! It’s about how you live well by adopting healthy habits which stay with you for life. Most importantly, start your day with a good breakfast. ‘No time’ and ‘not hungry’ is cited as the most common reasons for skipping breakfast. It should provide essential nutrients like vitamins and minerals vital for an overall healthy lifestyle. Aim to have a balanced breakfast that comprises one serve of whole grain, one serve of milk or curd and one serve of fruits and vegetables.'

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What Are Healthier Breakfast Options?

Nutritionist, Sweety Das helped us with healthy breakfast options that can help you manage your weight help you remain fit overall. You might also want to know 5 Dietician-Recommended Healthy Tiffin Box Ideas for Your Child! Here are some quick, easy-to-prepare, balanced breakfast options:

  • A bowl of vegetable Poha sprinkled with lemon juice with a glass of low-fat milk and sliced apples/ any fruit of your choice

  • One serving of vegetable whole grain sandwich with a thin slice of low-fat cheese and a handful of almonds/ walnuts

  • A serving of ready-to-eat whole grain cereal with a glass of milk topped with freshly sliced bananas/ strawberries

  • Stir up some muesli and fruits into light yoghurt. If you’re in a hurry to go, take the breakfast with you.

While there are also studies that say although breakfast is important, it may not be the most important meal of the day, as this study on The impact of breakfast in metabolic and digestive health says, 'Despite a large number of studies supporting the importance of breakfast consumption, there is no general scientific agreement as to what kind of food should be consumed for breakfast, and few studies have investigated how the types and quality of breakfast influence the health benefits' Therefore, what your breakfast consists of is what matters the most. So make healthier choices and have a meal that is protein-rich and high in fibre and also includes each food group.

(Reference studies: The impact of breakfast in metabolic and digestive health/ ‘Breakfast: how important is it really?’ )

(The above story first appeared on LatestLY on Sep 06, 2018 06:16 PM IST. For more news and updates on politics, world, sports, entertainment and lifestyle, log on to our website latestly.com).