As a food entrepreneur and chef, I always follow the adage ‘Eat breakfast like a king, lunch like a prince and dinner like a pauper’. There is no doubt that breakfast is the most important meal of the day. However, in the throes of our daily grind, we tend to forget this and sometimes, even skip it! This is actually really harmful for our health in the long run.

Best time for breakfast

Ideally, you should eat your breakfast within an hour of waking up in the morning. This is the time the blood glucose levels in our body are very low – it requires a fillip through a well-balanced and healthy diet. People who have a late breakfast or skip it altogether put themselves at risk of ailments like stomach ulcers, inflammation or gastric mucosal damage. Talking of calories, for people who usually consume three major meals a day, the breakfast should take care of about 30% of the daily calorie needs.

Does skipping breakfast make you lose weight?

No, not at all! In fact, if one skips breakfast, the body generally makes up for the calorie deficit during lunch or dinner. Also, many individuals tend to snack on unhealthy stuff to negate the hunger pangs after skipping breakfast. As a result, they most often gain weight!

The ideal breakfast

While it is for individuals to decide what they love to consume as part of their first meal of the day depending on what suits them and their body, here are a few tips to start your day on a positive note.

• Cereals: For me, a very good breakfast comprises of whole-grain cereals with no added sugar. Of course, you can definitely add fresh fruits to it to make it more yummy and wholesome! However, it is best to avoid cereals that are laden with sugar, artificial flavours and colours. These might give you an instant energy rush but it won’t be long before your energy levels crash.

• Whole-wheat toast: For those who love their traditional toast with a cuppa, I advise you to opt for whole-grain toast with peanut butter. Refrain from starting your day with sugary items like pastries and doughtnuts since they contain unhealthy fats, making them a bad choice for breakfast.

• Sandwiches: If you feel like having a sandwich which we all do from time to time, make a simple one at home using whole-grain bread, lean protein and fresh vegetables. Do not grab a sandwich from a fast-food joint while on your way to work – these are not ideal to start your day with since they are packed with sodium, unhealthy fats and processed ingredients.

• Breakfast bars: The young generation today swears by their breakfast bars. However, these often come packed with high amounts of sugar, artificial ingredients and minimal fibre or protein. If you must consume such bars, make sure they are low in sugar and rich in whole grains, nuts and seeds to give you the much-needed boost to start your day.

• Yoghurt: It is often regarded as a healthy option for breakfast but the flavoured ones (that are full of added sugar and artificial flavours) can be tricky. These can contribute to gaining weight and other health complications. It is thus important to opt for plain Greek yoghurt and add your own natural sweeteners like honey and fresh fruits to it.

I hope the above suggestions help you to be more judicious and careful about your breakfast choices. Eat well, be active throughout the day and stay happy!