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Breakfast blunders

Your breakfast could be playing a major role in you piling up those extra kilos.
Hindustan Times | By Shara Ashraf, Mumbai
UPDATED ON MAR 01, 2011 03:11 PM 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 conscious weight watchers tend to commit. Read on to know how you can avoid mistakes that send your dieting plans downhill.

Sugar and cream in coffee:
If you like to down several cups of tea or coffee early morning, switch over to a zero calorie 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.

Late breakfast:
The word breakfast means “break-the-fast”, and it’s best to break your fast within 30 to 60 minures of waking up. “If you tend to have breakfast late, you end up spending all the stored energy in your body, and may feel lazy by afternoon,” says dietician Simran Saini.

Skipping breakfast:
Most people skip breakfast to lose 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.

On-the-go food:
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 — fruits and a small quantity of dry fruits early morning at 7.30 am and a more filling meal at about 10:30 am,” advises Setalvad.

Juice but no 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.

Missing proteins:
Do not over look 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.

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.

Food with empty calories:
By empty calorie food, we mean food that may 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.

Healthy 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

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