World Health Day 2020: The need to feel happy and have a positive state of mind is increasingly recognized as essential components of good health and general well-being. In the course of life, we all have good days and bad days; we have foods we like more, or like less. But is there a connection between the food we have eaten and feeling well? Do some foods make us feel sluggish? Is it possible to plan a diet for a good mood? Let’s find out…
Nutritionist Sweety Das, from Kellogg India Private Limited, says that the breakfast, the first meal of the day, is essential as it supplies the body and brain with the necessary nutrients after a night’s sleep. Eating a balanced breakfast and other regular meals containing adequate carbohydrate ensures you will have enough glucose in your blood. Low glucose levels, on the other hand, can make us feel irritable, fatigued and ‘fuzzy minded’.
Balanced Breakfast Is The Key
With that said, it is essential to understand what constitutes a balanced breakfast. Nutritionist Sweety Das says that ideally, breakfast must be a mix of carbohydrates, fibre, protein, vitamins and minerals. These can be found in many foods, and one can pick different breakfast foods, namely grains, fruits/ vegetables and dairy. Keep these few tips in mind:
Start with Grains – Grains like wheat, maize, jowar, bajra, rice, oats and barley in their whole form are a must.
Fill up on Fruits and/or Veggies – Because they are good sources of vitamins and minerals. Try seasonal ones
Go for Dairy – Good source of calcium and protein required for healthy bones and teeth. One can choose to include a variety of milk and milk products [curd, cottage cheese (paneer), buttermilk (chaas), cheese] etc.
There are plenty of options which make for a quick ‘Balanced Breakfast’. Some of them are:
- A bowl of poha, milk and a serving of your favourite seasonal fruits
- A bowl of ready-to-eat breakfast cereal made with whole grain; a glass of milk and sliced bananas/ apples/strawberries
- Whole grain bread sandwiches loaded with fresh veggies like cucumber, beetroot, tomato, shredded carrots, lettuce leaves and a glass of buttermilk
- Idlis sambhar, two in number and curd with seasonal fruits
- A serving of oats porridge with dates, raisins and almonds
A recent report conducted on healthy, young adults (25 –30 years)suggests that regular breakfast consumption can lead to better-perceived sleep quality, mood upon waking, and alertness upon waking compared to breakfast skippers (Gwin J et al., 2019). However, long term clinical studies are needed to validate the role of breakfast on sleep health and mood behaviours.
Following a healthy well- balanced diet can keep you energized and help you to feel your best. And having a balanced breakfast each day is a sensible habit that we should teach for a lifetime! Moreover, breakfast time is perfect for eating together and bond with the family.
With inputs from Nutritionist Sweety Das, Kellogg India Private Limited
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