Breakfast Is Really The Most Important Meal
Health experts agree that breakfast is the most important meal of the day, and it can help you maintain a healthy weight, control your blood sugar levels and cholesterol.
According to the Georgia Centenarian Study, breakfast is also the key to longevity. The study was conducted amongst hundreds of older Americans from 1988 – 2009, in an attempt to decipher which variable predicted a longer-than-average life span. The study went on to prove that breakfast had immunity benefits and could boost a persons energy levels and increase memory and problem solving skills.
What's in a Breakfast?
An ideal breakfast should contain proteins, this can be got from eggs, cottage cheese or yogurt. Carbs are also important, so including fruits, veggies and cereals is a good idea. Heart-healthy fat is another important aspect, which can be attained by including olive oil, nuts, avocados and fatty fish.
At the same time, one must avoid bad fat, which is caused by full fat meat and dairy products. Sugar is another strict no-no. Women should not have more than 6.5 teaspoons of sugar and men should not have more than 9.5 teaspoons of sugar per day.
Breakfast should be had within the first one or two hour of waking up, and the meal should be able to provide at least 25 percent of your daily calorie needs (this includes carbohydrates, proteins and healthy fats).
On The Breakfast Table
A bowl of cereals if mixed with some low fat yogurt can be good breakfast. Look out for the wheat and bran options or for other high fiber varieties of cereals. You can slow cook them or have them as instant breakfast. Add milk instead of water, along with raisins, almonds, walnuts and cranberries, for a tastier start.
An egg for breakfast will help those who are dieting, reduce weight. This is probably because they are filling and therefore people tend to eat much lesser after that. If your cholesterol levels are normal, then you can eat up to seven eggs a week, but if the cholesterol level is high, then it is best to reduce the egg in-take to four or stick to just the egg whites.
Low fat yogurts when topped with fresh fruits and nuts are high in protein. Breads, pancakes, waffles and French toast for breakfast, minus the butter and whipped cream, can make great meals. Feel free to use fresh fruits and veggies instead. You can also blend bananas, berries and other fruits in low fat yogurt to prepare healthy smoothies.
If you are in a hurry and don't really have the time and energy for a long breakfast, then keep instant oatmeal packs handy. Pour in some milk, and have them on the run. You can also save up some dinner left overs for an early breakfast. Just remember, to never skip breakfast!
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