The Hindu Business Line : Never miss breakfast diet dos

We digest best when properly awake, so shower first to achieve wakefulness and eat half an hour after rising. Whenever possible it is better not to eat “on the run”.

Meghna Nanda Dasgupta

The body needs nutrients for all its functions (for example, the brain needs glucose to function) as soon as you wake. Remember, you have not eaten for over 10 hours, so you are breaking a fast!

A healthy breakfast is also part of a weight-loss diet because it kick-starts the metabolism, allowing you to burn more calories during the day.

We digest best when properly awake, so shower first to achieve wakefulness and eat half an hour after rising.

Whenever possible it is better not to eat “on the run”. Any kind of stress inhibits digestion, nutrients are lost, and you may suffer from heartburn, flatulence, bloating and pain caused by undigested food.

The key to balancing blood sugar levels is in combining complex carbohydrates (oats, jowar, ragi, bajra, brown rice, wholegrain wheat) with protein (soya milk, dahi, nuts, seeds, lentils and legumes, egg, milk, fish). It helps to slow sugar absorption from the bowel, keeping blood levels steady.

Breakfast options

A large glass of hot water with lemon juice taken on rising, and before your shower, will get the bowels moving and keep you hydrated.

Avoid regular tea, green tea and coffee with breakfast; they are stimulants, raising blood sugar levels; and tea contains tannin, which prevents iron absorption.

Herbal and fruit teas are ideal to sip throughout the day.

Tip: Decaffeinated teas and coffees are not recommended; they contain other harmful chemicals, either naturally occurring or added during the decaffeinating process.

Fruit juices lack the nutrient benefits of whole fruit, particularly the fibre. They raise blood-sugar levels fast, which results in a “rollercoaster” drop, leaving you feeling in need of another “sugar-hit” very quickly. Dilute with half water if taken, and ensure intake of protein at same time.

Fruit and dahi (unsweetened, unflavoured) with seed or nut mix.

Aim for equivalent of 1-2 whole fresh fruits, chopped.

Add 5-6 tablespoons of yoghurt and one tablespoon of seed mix.

Dried fruits to be enjoyed in moderation in addition to fresh fruits and not as a substitute.

Seed or nut mix: Half measure of flax seeds (also known as linseeds) added to half measure of an equal mix of sunflower, sesame (til) and pumpkin seeds.

Seeds should be stored in the fridge, in an airtight container. Grinding gives best chance of absorption — if you like to retain some crunchiness, make sure you chew really well.

A small handful of mixed nuts — almonds, walnuts or any other (except for pista, cashewnut and peanut) — to be eaten in moderation and not every day.

Cereals: Wholegrain cereals contain more fibre and minerals. Avoid cereals made of, or containing, wheat bran — it contains phytates, which prevent absorption of important minerals. Avoid cereals containing sugar — and don’t add any — your sweet tooth will die if it’s not fed! A gradual reduction will work if you can’t cut it out immediately.

Recipe for a superfoods cereal mix — kaali daal, whole bajra, unmilled brown rice, til, ajwain (mix in this order and store). Pressure cook and enjoy with soya milk, regular milk or dahi; add a chopped fresh fruit for extra flavour, vitamins and minerals.

Porridge made using regular oats. For a tasty and nutritious treat, add a few dried fruits during the last minute of cooking or when serving. Sprinkle a tablespoon of seed or nut mix on top, add chopped fresh fruit and pour over extra soya or regular milk.

Muesli: Mix together the following — oats, whole cooked bajra, brown rice flakes (If buying ready-to-eat, go for the “without added sugar” varieties). Soak overnight or one hour before breakfast in milk. Add ground seed mix and nuts. Top with fresh fruit and 1-2 tablespoons of unsweetened dahi.

Eggs: Boiled, poached, scrambled, with wholemeal/ whole-wheat bread; Or try a Spanish omelette, with lots of veggies and herbs of your choice.

Toast — an all-time favourite. Bread made with wholegrain flour provides far more fibre and minerals than white bread.

Savoury toppings provide protein whereas sweet toppings like marmalade are more like “rocket fuel”, causing a sharp rise in blood sugar, followed by a sharp drop and a “need” for more sugar.

Try these toppings instead — cottage cheese (paneer), houmous, sardines or egg.

Quick and easy — smoothie recipe to smooth your day:

Blend together milk/dahi, chopped fruits, a small cup of tofu, one tablespoon ground seeds. Carry to work and drink at leisure.

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Never miss breakfast diet dos