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Most breakfast skippers make standard excuses like, lack of time, watching weight, don't know what to eat or can not eat that early in the morning. My grandfather used to tell us children that after staying hungry for 8 to 10 hours you have little energy left to begin the day without eating breakfast. And he said its a good idea to begin the day with good diet. He started his day by taking a few soaked and peeled almonds with some raisins and milk.

"Breakfast not only starts your day off right, it also lays the foundation for lifelong health benefits," says Jennifer K. Nelson, director of clinical dietetics at Mayo Clinic, Rochester, Minn. Studies indicate that people who eat a good breakfast actually consume more vitamins and minerals and less fat and cholesterol than people who don't eat breakfast. And breakfast eaters learn better, control their weight better and have lower cholesterol, which reduces their risk of heart disease. Eating breakfast also may help prevent overeating later in the day.

Breakfast is especially important to children and adolescents. According to the American Dietetic Association, children who eat breakfast are more likely to have better concentration, problem-solving skills and eye-hand coordination. They may also be more alert, creative and less likely to miss days of school.

A Good Breakfast:

A combination of carbohydrates, protein and a small amount of fat makes an ideal breakfast. Whole grains, fruit and low-fat dairy products will fulfill the requirement. Eating such a breakfast will delay your hunger symptoms for hours.

Choices below will help you select a good menu for your breakfast:

Fruits and vegetables. Fresh fruit and vegetables, 100-percent juice boxes or cans, fruit cans or cups.

Grains. Whole-grain breads/rolls, bagels, hot or cold whole-grain cereals, low-fat bran muffins, crackers, Melba Toast. YOu can have traditional missi roti made of chana and whole wheat flour with vegetable. Oatmeal is an ideal choice but some people complain they do not have enough time to sit and have oatmeal in the morning.

Dairy. A cup of skim milk, low-fat yogurt cup, low-fat cheeses such as cottage and natural cheese. Home made paneer will serve the purpose.

Protein. Hard-boiled egg, peanut butter, lean slices of meat and poultry and fish, such as water-packed tuna or slices of salmon.

Young students and office goers can go in for some more interesting choices if they do not like to fix a traditional breakfast for them.
Leftover veggie pizza slice.
Yogurt topped with fresh fruit.
A smoothie blended from exotic fruits, some low-fat yogurt and a spoonful of wheat germ.
A microwaved potato topped with broccoli and grated Parmesan cheese
Vegetables, salsa and low-fat shredded cheeses wrapped in a tortilla

"Think low-fat and fresh lean meats or even fish, low-fat milk products, fresh fruits and vegetables, and whole grains," says Nelson. "The combinations are limited only by your imagination and taste."

Its a good idea to avoid high fat foods like bacon, sausage and full fat milk at fast food restaurants. Bagles and English muffins are better than doughnuts, scones, croissants or biscuits. Egg yellow does contain cholesterole but the eggs are full of nutrients. If you have high cholesterole you can avoid egg yellow or limit to 3 eggs a week.

The problem of lack of time for missing breakfast can be solved by planning what you'll eat the night before and get up merely 10 minutes earlier to enjoy a healthy start of the day. Or pack something to take with you.

If you skip breakfast chances are you'll be ravenous by lunchtime, which may lead you to eat more and even wrong foods like you may get tempted to indulge in a high-fat treat that someone brought to the office.

Eating breakfast may actually help you control your weight. Your morning meal doesn't have to mean loading up on sugar, fat and cholesterol. Making nutritious choices at breakfast can set you up for healthier eating all day long.

Credits:

Information source Mayo clinic

Photo provided by: http://www.insidejodhpur.com

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