Breakfast – What to eat and what to avoid
It is no news that breakfast is the most important meal of the day. Recent studies have shown that going without breakfast in the morning contributes to an added risk of developing subclinical atherosclerosis.
Aherosclerosis is a degenerative disease of the arteries resulting in deposition of fatty material on the inner wall of the arteries.
This leads to hardening or narrowing of the affected arteries.
What this means is that a person who skips breakfast often is more likely to develop a cardiovascular disease than someone who eats breakfast regularly. Not only do you need to eat breakfast regularly, you also need to eat healthy.
Here are a list of guidelines to help you plan your meals:
I. Eat breakfast everyday: As stated earlier, eating breakfast everyday helps to improve your overall health. Research has shown that eating breakfast often contributes in having a lower body mass index. You are likely to burn more calories throughout the day after consuming a substantial breakfast.
II. Steer clear of extra sugar: You should try as much as possible to avoid sugary beverages like sweetened coffee and extra sweet cereals. Consuming meals with extra sugar could set you up for an energy crash which could lead to overeating later in the day. Look instead for cereals that are in the single digit range.
III. Lean Proteins: You should prioritize intake of proteins like eggs, seafood, poultry, unsweetened dairy products (like yogurt) and avoid processed meats as much as possible.
IV. The bigger the better: A healthy breakfast should contain at least 300-350 calories and you should be chewing, not merely drinking your breakfast. Sipping, instead of eating could make you feel less full and tempt you to overcompensate in your next meal.
V. Veggies: Fibre produce help you stay fuller for longer. Adding extra veggies to your eggs would make for a satisfying breakfast combo.
Although eating breakfast might not necessarily be for everyone and might not necessarily have the same effects on everyone, eating a well balanced breakfast keeps you energized and saves you from the risk of overeating later.