Top 7 breakfast mistakes to avoid

Breakfast is the most important meal of the day, but what people do not know about this meal is that if they skip this meal, it could have an adverse effect on their weight.

Akansha Jhalani, Registered Dietitian and health blogger at Beyond The Weighing Scale, helps you decode the myths associated with breakfast, so that you enjoy the most important meal of the day in a healthy way.

Top breakfast mistake to avoid # 1: Juicing your fruit:

When you start your blender to juice oranges, remember that this process causes the fruit to lose most of its vitamins, minerals and fibre. Instead, replace your juice with a glass of water and a whole fruit. It will save you some extra calories.


Top breakfast mistake to avoid # 2: Eating a baby size breakfast:

Eating whatever you want cannot help you escape from those extra calories. It is a common myth that eating whatever you wish after a long gap of fasting will not make you gain weight. Oily parathas, waffles, leftover dinner can lead to extra calorie consumption.


Top breakfast mistake to avoid # 3: Beware of breakfast treats:

The tempting doughnuts and muffins can cause as much as an entire meal's caloric consumption. When placed in front of you, take a deep breath and realise that you have set healthy lifestyle changes and politely decline.


Top breakfast mistake to avoid # 4: Monitor your caffeine intake:

One cup of coffee or tea could help boost your mood and metabolism, but avoid drinking multiple cups of coffee. This can cause sleep deprivation and coffee add-ons can reflect on your body in a bad way.


Top breakfast mistake to avoid # 5: Unhealthy breakfast:

Eat a fist full of nuts, a bowl of cereal and a whole fruit instead of chocolate pancakes, muffins and mayo sandwiches. High calorie and high fat items can cause a sugar spike and recurring spikes could cause health issues.


Top breakfast mistake to avoid # 6: Thinking breakfast is not important:

Even if you feel full from the previous day's dinner or are in a rush, make sure you eat a quick breakfast. Skipping breakfast slows down our metabolism and makes us feel lethargic. A slice of whole-wheat toast, a fruit or a fist full of sprouts can do the trick.


Top breakfast mistake to avoid # 7: Avoid breakfast buffets:

Buffets and large breakfast spreads could make you eat more than you need. Do not stuff yourself silly by opting for sugar coated cereals, doughnuts and fruit cocktails. Instead, choose egg preparations, leaner meats, oats, wheat flakes and milk.

Are fruits a good breakfast substitute?

Most of us rely on fruits for 'healthy breakfast substitutes' without really checking up on how healthy that is.

Do you always end up eating a piece of fruit for breakfast, due to lack of time? Many of us, though being aware of the importance of breakfast, tend to avoid eating a healthy breakfast.

The basic excuse we give to avoid a healthy breakfast is 'lack of time'. But if you feel that by adding fruits for breakfast you will get a healthy breakfast, then you need to read what Ms. Eileen Canday - Chief Dietician at Breach Candy Hospital says...

She says, "Essentially, it (fruits for breakfast) affects your body by not giving you all the vitamins and minerals you need to make it through your day."


On the other hand, when you have a complete breakfast you not only get vitamin C, but you also get calcium, fiber, and protein. This helps better prepare your body for the day's activities.

This leads us to staying powerful throughout the day. If a piece of fruit doesn't have enough nutrition, how could it possibly keep you full until your next meal? It's only when you combine fruit with high fiber breakfast foods such as oatmeal, wheat, or even bran, you will stay full longer.

When you add more fiber to your breakfast, you're able to better ward off hunger pains. When you combine these high fiber foods with fruit, you get a breakfast that has more of the nutrition your body needs.


Of course, the most important reason a breakfast of fruit isn't enough is because you aren't consuming sufficient calories or protein. Breakfast is the most significant meal of the day.

By consuming more calories first thing in the morning, you are better able to work off those calories throughout the day. This is a much enhanced option than consuming most of your calories in the evening.

Protein is essential to keeping you full for longer as well. A breakfast that lacks protein will have you feeling hungry by noon, even earlier.

So save fruits as mid-day snacks or add-ons for meals, but avoid using fruits as breakfast substitutes. Find 5-10 minutes to eat a nutritious well-balanced healthy breakfast, and you'll be in better control of your weight and health.

Are fruits a good breakfast substitute?

Most of us rely on fruits for 'healthy breakfast substitutes' without really checking up on how healthy that is.

Do you always end up eating a piece of fruit for breakfast, due to lack of time? Many of us, though being aware of the importance of breakfast, tend to avoid eating a healthy breakfast.

The basic excuse we give to avoid a healthy breakfast is 'lack of time'. But if you feel that by adding fruits for breakfast you will get a healthy breakfast, then you need to read what Ms. Eileen Canday - Chief Dietician at Breach Candy Hospital says...


She says, "Essentially, it (fruits for breakfast) affects your body by not giving you all the vitamins and minerals you need to make it through your day."


On the other hand, when you have a complete breakfast you not only get vitamin C, but you also get calcium, fiber, and protein. This helps better prepare your body for the day's activities.

This leads us to staying powerful throughout the day. If a piece of fruit doesn't have enough nutrition, how could it possibly keep you full until your next meal? It's only when you combine fruit with high fiber breakfast foods such as oatmeal, wheat, or even bran, you will stay full longer.

When you add more fiber to your breakfast, you're able to better ward off hunger pains. When you combine these high fiber foods with fruit, you get a breakfast that has more of the nutrition your body needs.

Of course, the most important reason a breakfast of fruit isn't enough is because you aren't consuming sufficient calories or protein. Breakfast is the most significant meal of the day.

By consuming more calories first thing in the morning, you are better able to work off those calories throughout the day. This is a much enhanced option than consuming most of your calories in the evening.

Protein is essential to keeping you full for longer as well. A breakfast that lacks protein will have you feeling hungry by noon, even earlier.

So save fruits as mid-day snacks or add-ons for meals, but avoid using fruits as breakfast substitutes. Find 5-10 minutes to eat a nutritious well-balanced healthy breakfast, and you'll be in better control of your weight and health.

Never skip your breakfast

In spite of health experts going blue in the face trying to get people to understand the importance of having breakfast, there are thousands who skip the first (and most crucial) meal of the day citing a motley of reasons. Dietician Dr Sunita Dube says that having a hearty breakfast helps control excess hunger throughout the day. "Since we technically fast overnight while sleeping, forgoing breakfast adds to this fasting period and may disrupt blood sugar balance and insulin output. Skipping breakfast also triggers bad eating habits during the day, as cravings ensue and quick-fix fast foods are often eaten. Having breakfast boosts metabolism and increases your energy levels throughout the day. When you miss it, your energy is reduced and physical activity levels decline," reckons Dr Dube.

An ideal, healthy breakfast A healthy breakfast provides 25 per cent of the total energy and nutrients required by the body. "Ideally, your first meal of the day should comprise a perfect combination of carbohydrates, protein and fibre. Make sure you include fruits, whole grains, berries and and good fats. Opt for light and soft idlis with sambhar, plain dosas with green chutney, milk with cornflakes or wheatflakes, vegetable poha or upma with a milkshake and sprouts. Also, include high fibre fruits like apples, papayas, muskmelons, oranges or watermelons," says dietician and sports nutritionist, Deepshikha Agarwal.


What to avoid in the morning l Processed, deep fried or oily food, preserved meat, left over or junk food, cakes, pastries, and only juices are a no-no. l Avoid refined foods like white rice and white bread. Instead opt for whole wheat bread and cereals. Stay away from deep fried pakodas, puris, samosas, doughnuts, cookies, potato chips, candy bars and sodas. l Food items like vada pav, bhajias, wafers, pizzas and French fries are loaded with fat, salt and calories and have very little fibre — keep them at an arm's length.


Disadvantages of skipping breakfast Experts say that skipping breakfast may put you on the fast track to weight gain, heart disease, osteoporosis, irritability or mood swings, menstrual irregularity, low energy levels, low memory and hormonal stress. "A study shows that people who skipped breakfast developed higher bad LDL cholesterol levels, and were less sensitive to insulin than people who ate breakfast every day," says Dr Dube. And for those who skip breakfast in a bid to lose weight, you ought to read this. "People who miss breakfast tend to feel fatigued early on in the day and have low concentration levels, affecting their efficiency. Skipping breakfast also decreases metabolic rate making weight loss difficult. Research proves that people who skip breakfast tend to be heavier than people who eat a healthy breakfast. So, if you're looking forward to losing weight, have a nutritious breakfast to get a healthy start to the day," suggests Dr Agarwal.


Importance of a healthy breakfast in children and teens The amount of food that a child needs varies according to height, built, gender, and activity levels. "Most kids will usually eat the amount of food that's right for them, however, it is up to the parents to ensure that their children have the right foods available to choose from. Eating a meal should be both a healthy and an enjoyable occasion — a fact that many parents overlook when planning a meal for growing children. Good eating habits start from home so be a good role model.    

Are fruits a good breakfast substitute?

Most of us rely on fruits for 'healthy breakfast substitutes' without really checking up on how healthy that is.

Do you always end up eating a piece of fruit for breakfast, due to lack of time? Many of us, though being aware of the importance of breakfast, tend to avoid eating a healthy breakfast.

The basic excuse we give to avoid a healthy breakfast is 'lack of time'. But if you feel that by adding fruits for breakfast you will get a healthy breakfast, then you need to read what Ms. Eileen Canday - Chief Dietician at Breach Candy Hospital says...


She says, "Essentially, it (fruits for breakfast) affects your body by not giving you all the vitamins and minerals you need to make it through your day."


On the other hand, when you have a complete breakfast you not only get vitamin C, but you also get calcium, fiber, and protein. This helps better prepare your body for the day's activities.

This leads us to staying powerful throughout the day. If a piece of fruit doesn't have enough nutrition, how could it possibly keep you full until your next meal? It's only when you combine fruit with high fiber breakfast foods such as oatmeal, wheat, or even bran, you will stay full longer.


When you add more fiber to your breakfast, you're able to better ward off hunger pains. When you combine these high fiber foods with fruit, you get a breakfast that has more of the nutrition your body needs.

Of course, the most important reason a breakfast of fruit isn't enough is because you aren't consuming sufficient calories or protein. Breakfast is the most significant meal of the day.

By consuming more calories first thing in the morning, you are better able to work off those calories throughout the day. This is a much enhanced option than consuming most of your calories in the evening.


Protein is essential to keeping you full for longer as well. A breakfast that lacks protein will have you feeling hungry by noon, even earlier.

So save fruits as mid-day snacks or add-ons for meals, but avoid using fruits as breakfast substitutes. Find 5-10 minutes to eat a nutritious well-balanced healthy breakfast, and you'll be in better control of your weight and health.

Quick and healthy breakfast ideas

Variety is the spice of life as the old saying goes. Healthy breakfasts should be a consistent part of your life, but that does not mean that they should lack variety. These breakfast recipes are unique and easy to prepare, and all of them are super healthy and filling. So here are three quick and healthy breakfast ideas.

Breakfast parfait
A little low fat dairy and some vitamin-rich fruit and you've just started your day right, nutritionally speaking.


Ingredients

3/4 cup low-fat cottage cheese, or low-fat plain yogurt
1 cup pineapple chunks, papaya chunks or cling peaches
2 teaspoons toasted wheat germ
Method
Place cottage cheese (or yogurt) in a small bowl. Top with fruit and sprinkle with wheat germ.


Cranberry muesli

There may be as many versions of muesli as there are breakfast cereals, but this one's modeled after the original Swiss wake-you-up—a combination of overnight-soaked grains, nuts, dried fruit and yogurt. Make it the night before and you'll have breakfast ready when you are.


Ingredients

1/2 cup low-fat plain yogurt
1/2 cup unsweetened or fruit-juice-sweetened cranberry juice
6 tablespoons old-fashioned rolled oats, (not quick-cooking or steel-cut)
2 tablespoons dried cranberries
1 tablespoon unsalted sunflower seeds
1 tablespoon wheat germ
2 teaspoons honey
1/4 teaspoon vanilla extract
1/8 teaspoon salt
Method
Combine yogurt, juice, oats, cranberries, sunflower seeds, wheat germ, honey, vanilla and salt in a medium bowl; cover and refrigerate for at least 8 hours and up to 1 day.


Herb and onion fritata

This Italian-style omelet is delicious with just about any herb combination; try parsley, dill, chervil or marjoram.

Ingredients
1 cup diced onion
1/4 cup plus 1 tablespoon water, divided
1 teaspoon extra-virgin olive oil
2 eggs
2 teaspoons chopped fresh herbs, or 1/2 teaspoon dried
1/8 teaspoon salt
1/8 teaspoon freshly ground pepper
2 tablespoons farmer's cheese, or reduced-fat ricotta

Method

Bring onion and 1/4 cup water to a boil in a small nonstick skillet over medium-high heat. Cover and cook until the onion is slightly softened, about 2 minutes. Uncover and continue cooking until the water has evaporated, 1 to 2 minutes. Drizzle in oil and stir until coated. Continue cooking, stirring often, until the onion is beginning to brown, 1 to 2 minutes more.

Pour in eggs, beaten, reduce heat to medium-low and continue cooking, stirring constantly with a heatproof rubber spatula, until the egg is starting to set, about 20 seconds. Continue cooking, lifting the edges so the uncooked egg will flow underneath, until mostly set, about 30 seconds more. Reduce heat to low. Sprinkle herbs, salt and pepper over the frittata. Spoon cheese on top. Lift up an edge of the frittata and drizzle the remaining 1 tablespoon water under it. Cover and cook until the egg is completely set and the cheese is hot, about 2 minutes. Slide the frittata out of the pan using the spatula and serve.