Breakfast like a KING, lunch like a PRINCE and DINE like a PAUPER!! Ever wondered why it is said so??
It is required that we kick start our day with a good healthy breakfast, and we often tend to forget this in our busy lifestyle. The word BREAK-FAST itself implies, to break the fast that one has slipped into, over night.
Having breakfast is like fuelling the car with petrol to start it off..Without a proper fuel, our bodies and minds go in to the sleep mode, thereby affecting our concentration levels which might have a drastic effect on our work outcomes.
Many of us feel that skipping breakfast is the ideal way to curtail the calorie intake in one’s diet, however by skipping breakfast what we are actually doing is increasing our calorie intake, as skipping, often results in binging on high calorie foodstuffs in the later part of the day, in turn reducing the BMR and adding up to the dreaded waist lines!!
So Breakfast is indeed an IMPORTANT part of your day..
You need to have a breakfast that provides you sufficient amount of energy to go through the morning hours as well as enough amount of body building blocks required for the wear and tear of the body with a dash of fiber and antioxidants that would complete the nutrient requirement menu!!
Difficult to find all of these in a breakfast..?
Here are few simple ways as to how you can achieve that king sized nutritional breakfast on a daily basis through the week.
MONDAY: Egg white omelette with tomatoes & spinach with multigrain/ whole grain bread/roti and a tea spoon of flaxseeds.
Egg is a rich source of protein ( 1st class protein) paired with a carb source i.e. bread or roti with a dash of anti oxidants and other vitamins and minerals from vegetables and flaxseeds being the cherry on the cake providing omega-3 makes it a complete breakfast.
TUESDAY: Oats porridge with almonds and walnuts (4:2).
Oats porridge a mutual supplement of carbs, fibre, protein and omega-3 from nuts is a good kick start to the day.
WEDNESDAY: Ragi porridge sprinkled with flaxseeds and boiled egg white.
Expand your breakfast outlook with ragi porridge. Ragi being calcium rich and perfectly accompanied with milk, becomes a good source of carbs and protein too. Flaxseeds contain water soluble fibre giving satiety and lowering blood pressure and cholesterol levels. Egg white providing with that extra punch of protein.
THURSDAY: Multigrain/Whole grain bread Tofu sandwich with vegetables and fresh herbs.
Tofu not only is a rich source of protein but also omega – 3 fatty acids essential for brain and heart health , as well as hormonal balance. It also contains phytoestrogens, which help fight the symptoms of menopause. Hence, a Tofu sandwich is a compact and hearty option!!
FRIDAY: Scrambled egg whites with a small bowl of apple/pear/pineapple/papaya and 1tsp of flaxseeds.
A Low GI breakfast for fifth day of the week!!
Maintain consistent energy levels throughout the day as low GI foods releases energy slowly within the body. Saves you from that Afternoon slump!!
SATURDAY: Poha or Upma( small bowl)/ 2-3 small Idlis with Sambhar/ 2 small Dosas with Sambhar + a glass of milk + almonds and walnuts (4:2).
Kick off the weekend with a delightful and completely balanced breakfast!!
SUNDAY: Moongdal and oats chilla (can add some fenugreek or spinach leaves and some other vegetables) with a bowl of dahi and a teaspoon of flaxseeds.
Here’s the PERFECT weekend treat for you!!
Give an additional bounce to your routine carbs and proteins with a touch of leafy vegetables or greens giving you antioxidants, vitamins and minerals!!
**NOTE: Flaxseeds should not be treated to any form of heat. Consume it in raw form.