The Importance of Breakfast

Breakfast means breaking the fast from the last meal the day before. For most people this will be at least 8 to 10 hours, and for children who eat earlier in the evening, this gap can be as long as 12 hours.

Breakfast is indeed the most important meal of the day. Nutritionists have long considered breakfast as the brain food, essential to learning. Studies have reported that kids who eat breakfast do better academically than those who skip or have inadequate breakfast. Non-breakfast eaters report shorter attention spans and are more prone to obesity and other related diseases, as they end up eating snacks that are high in fat and sugar and contain low nutritional value.

The perfect solid breakfast should be;

• Nutritious and fortified, supplying at least 25 percent of the daily requirements.
• High on whole grain/wheat that supplies complex carbohydrates and fibre that are filling.
• Low in fats like butter, but with enough healthy fats (nuts) to prime the brain.
• Include good quality protein like milk or egg that supply calcium for bone building.
• Not a sugary drink that initially shoots up blood sugar, mood and energy levels and later cause carvings and affect performance.

Nutritious breakfast choices

• A variety f healthy fortified cereals are a good source of complex carbohydrate and fibre. Further, milk supplies the much needed calcium and proteins.
• Try a small platter of fruit and a cup of yogurt.
• An omelette with vegetables can be a healthy choice.
• Idli, poha, chilas and upma also make healthy breakfast options.
• A parantha stuffed with cauliflower, radish, methi, potato or any other filling eaten with a cup of yogurt.
• If one prefers toast, then get some wholemeal bread and serve it wit some scraping of butter or jam or marmalade with a glass of milk or fruit juice.
• Offer a healthy milkshake if your kid won’t eat anything substantial.