First of all, breakfast literally means breaking your fast. Now, the question arises: what kind of fast? The answer is quite simple; it refers to the fast that continues after your last dinner or bedtime milk—simply put, a fast of 8-10 hours. While we sleep, our bodies process food and burn around 266-342 calories, depending on weight and metabolism.
According to the renowned American author and nutritionist Adelle Davis, one should “eat breakfast like a king, lunch like a prince, and dinner like a pauper.” In line with a recent study, it is recommended that we aim to consume approximately 15–25% of our daily energy intake at breakfast. i.e., 300–500 calories for women and 375–625 calories for men.
The significance of breakfast in maintaining a healthy and successful life cannot be overstated. The question naturally arises: why is breakfast so crucial? From a scientific standpoint, our body requires energy for day-to-day activities, and it takes approximately 6-8 hours for the human body to convert food into energy. As we wake up, the accumulated energy from the previous day begins to be utilized. Skipping breakfast leads to a reduction in energy intake, while the energy outflow remains unchanged, resulting in weakness and fatigue.
This is where the importance of a substantial breakfast, or even a heavenly one, becomes evident. It is recommended to have breakfast within 30 to 45 minutes of waking up to ensure a steady supply of energy throughout the day and to avoid the negative consequences associated with skipping this crucial meal.
The question of what constitutes a healthy breakfast prompts consideration of diverse food groups, including cereals and millets, pulses and legumes, nuts and oilseeds, milk and its derivatives, meat and poultry for non-vegetarians, and essential fats and sugars. This comprehensive selection ensures the intake of carbohydrates, proteins, fats, vitamins, and minerals.
In the context of the carbohydrate-rich Indian diet, where 60-65% of calories originate from cereals, breakfast plays a pivotal role. Incorporating items like rice flakes, puffed rice, vermicelli, semolina, rajagra, ragi, wheat, and vargu becomes crucial. The modern trend of fortified foods further enhances breakfast quality, with examples such as ragi malt, skim milk, and whole grain bread.
Recognizing the challenge faced by homemakers in preparing diverse dishes to meet each food group’s requirements, the adoption of one-pot meal options emerges as a practical solution. This not only simplifies the breakfast preparation process but also aligns with the goal of a balanced and nutritious start to the day.
Numerous recipes abound for quick, one-pot healthy meals, such as muesli with fruits & nuts, thalipith with curd, vegetable uttapam with green chutney, vegetable chilla, vermicelli or Dalia upma, and more.
In conclusion, it is advised to incorporate a breakfast that contributes at least one-fifth of the daily calorie intake for a refreshing and energetic start to the day.