After waking up in the morning, the first question that comes to mind is what to eat for breakfast? This is because when we wake up from sleep, the body has already used up all the nutrients we ate. He needs a fresh source of energy to start. It brings the body out of ‘sleep mode’ and activates metabolism.
The first meal of the day, which is called breakfast is very important. It manages hunger throughout the day, which helps in maintaining weight balance, improves immunity and mood which leads to improves our concentration and focus. In such a situation, it should include all those elements, which can provide energy to both body and mind throughout the day and maintain body metabolism.
Make a choice according to the condition of the body
• If you are overweight, then eat fibrous fruits and dry fruits.
Choose seasonal fruits that have plenty of fiber. For example, you can take an apple or 150 grams of papaya in the morning. Actually, fibers help in reducing fat by improving metabolism. Dry fruits also contain good fiber. If your physical activity is less then avoid banana and sapota. Take more protein products.
• If you are underweight, then eat fat containing products.
Choose fat containing products like milk, dates, raisins, along with carbohydrate and protein products. The body uses carbohydrates and healthy fats for energy. It accumulates in the body and helps in gaining weight.
• If you are diabetic, then definitely take sprouts and millets.
Breakfast helps diabetic patients control their sugar throughout the day. For protein, include sprouts, cheese, egg white, pulses. Whereas for fiber, take jowar, bajra (millets) or quinoa. Be sure to include nuts. Their magnesium helps in controlling sugar.
• If you have problem of B, then include banana
Potassium-rich food is most beneficial for controlling high blood pressure. Bananas, pistachios, almonds, walnuts, pumpkin and melon seeds are good sources of potassium, especially if it’s the first meal of the day. Apart from this, also include low fat dairy milk and eggs.
• If it is normal, then include the Five Food Groups
The best breakfast for a healthy person is one that includes five food groups – fruits, vegetables, whole grains, protein products and dairy products. Try getting protein from curd, nuts, seeds, pulses and eggs. Fruits and vegetables provide complex carbohydrates. On the other hand, the body gets the necessary fiber from whole grains, due to which there is less possibility of consuming more calories during the day. A breakfast with protein, carbohydrates and adequate fiber is complete.
