Are you skipping your breakfast?
Worked out a fancy fitness routine and yet the bulges don’t seem to budge? You might be making one of the common breakfast blunders that even the most conscious weight watchers tend to commit.health and fitness Updated: Feb 28, 2011 13:14 IST
Worked out a fancy fitness routine and yet the bulges don’t seem to budge? You might be making one of the common breakfast blunders that even the most conscious weight watchers tend to commit. Read on to know how you can avoid mistakes that send your dieting plans downhill.
1 Adding sugar and cream into coffee: If you like to down several cups of tea or coffee early morning, switch over to no cal sweetener. “The worst thing we do to our waistline in the morning is to have tea and coffee with a liberal dose of sugar,” says dietician and obesity expert Naini Stelavad. Also, add skimmed milk into your coffee instead of cream.
2 Having late breakfast: The word breakfast means “break-the-fast”, and it’s the best to break your fast within half-an-hour to one hour of waking up. “If you tend to have breakfast late, you end up spending all the stored energy in your body, and might feel lazy by afternoon,” says dietician Simran Saini.
3 Skipping breakfast altogether: Most people skip breakfast to loose weight which leads to a drop in our BMR (Basal metabolic rate). “By skipping breakfast, we end up eating twice the amount at lunch which leads to rapid weight gain,” says Saini.4 Having everything in one go: When you try to stuff everything you think is healthy into your stomach in one go, you end up feeling bloated without doing any good to your health. "Divide your breakfast into two parts — have fruits, and a small quantity of dry fruits and nuts early morning about 7:30am and a more filling meal at about 10:30 am," advises Setalvad.
5 Having juice and skipping fruits: Instead of a glass of juice, it’s a better idea to eat fruits. “When you only have juice, you miss on fibres. Fruits, on the other hand, are more filling and nutritious,” says Setalvad.
6 Missing out on protein: You should not overlook the body’s protein requirement in the morning. Protein must form an important part of your breakfast. “Make eggs and egg whites, a bit of nut butter, cottage cheese and even sprouts a part of your morning meal to increase your protein intake,” says Saini.
7 Using unhealthy recipes: We often stick to basic recipes and don’t innovate. If you like a certain food item, invent your own healthy version. For instance, there can be two ways of making poha: loading it with peanuts or combining rice flakes, lots of vegetables such as beans, carrots and onions.
8 Having food with empty calories: By empty calorie food, we mean food items that may have that have very low nutritional value. “Food items such as instant noodles or sweet white flour bun do nothing more than filling up your stomach and adding on to your weighty woes. It’s best to stay away from them,” advises Saini.
Good breakfast options
Sprouts (100 gm): 40 cal
Veg. Cheela (1): 140 cal
Whole-wheat vegetable sandwich (1): 150 cal
Vegetable Upma (100 gm): 230 calories
Brown bread toast (2) with one egg: 232 calories
Oats & milk (one medium bowl): 256 calories
French toast (1): 252 calories
Dhokla (100 gm): 230 calories
2 small idlis, 1 bowl of sambhar & coconut chutney: 300 calories
Food items that have empty calories
Instant noodles (1 packet): 296 calories on an average
Masala dosa: 320 calories
Chola with 2 small oil dripped bhaturas: 340 calories
Aloo parantha (1): 400 calories
Aloo puri: 350 calories
Sweet white flour bun with one teaspoon butter (1): 200 calories