Breakfast Options

Breakfast is the most crucial meal of the day, and starting your day without one is like trying to fly a kite without wind. A nutritious breakfast is essential for children not just to give them a powerful start to the day, but also to refuel their bodies after sleep, as their brains and bodies are still developing. The most difficult task for parents is to ensure that their children have a nutritious breakfast. About 20-30 per cent of youngsters miss meals, therefore a breakfast for them should be quick, easy, filling, and, most importantly, delicious. Aditya Bagri, Director at Bagrry's shares delicious and healthy breakfast options for your kids: Wheat Bran Pancakes: Pancakes and waffles are the breakfast of champions (when it comes to fixing our tastebuds), but it doesn't need to be all unhealthy. Wheat bran, along with atta and oats, is a great substitute for maida. Just change the grain and add a lot more fibre and protein to your kid's breakfast. You can sweeten the batter with honey, jaggery, and bananas instead of sugar as well, along with some cocoa powder. Quinoa Upma: Like a veggie breakfast -why not add quinoa instead of suji to your kids' Upma? It packs a lot more protein and fibre along with Omega 3 fatty acids. Peanut Butter & Wholegrain Toast: A easy peasy peanut butter and toast combo are great for kids. Be sure to use actual wholegrain toast and unsweetened peanut butter, topped with some bananas for sweetness. You can even sprinkle some honey or chia seeds for more crunch. Oats Idli: Idli's are an all-time breakfast favourite - why not change the base from white rice to Oats along with dal, adding more fibre, more protein and better energy. Chocolate Muesli: Chocolate cereals are often laden with sugar. For older kids, muesli is a much better choice, laden with whole grains, nuts, berries and much less sugar. It gives energy for the whole day and needs no preparation time. Banana Berry Smoothie: In case parents are short on time to cook breakfast, portable breakfasts for eating on the go act as an exceptional option. The simplest sugar-free, on-the-go meal for kids is a simple blend of bananas, berries, oats, and a dash of milk. Just blend it all together and it's got the fuel needed to start your day. Overnight Oats: These are easy to prepare and way to healthy. Make them in Mason jars the night prior, and let your child customise this dish with their preferred toppings. You need to mix about 1/4 cup (26 grams) of rolled oats and 1/2 cup (120 ml) of your choice of milk in a small Mason jar. Garnish with nuts, shredded coconut, chia seeds, and dried or fresh fruits. As an alternative to cooking them, leave the jar in the fridge and allow the oats to soften overnight. Pumpkin-Quinoa Porridge: Quinoa is a quick-cooking, gluten-free grain, and this breakfast porridge packs a punch of vitamin A. Boil one part of quinoa with two parts of milk of any type and let it cook for 10 minutes on a medium-low flame. Stir in some pumpkin, cinnamon, and a pinch of nutmeg and allow it to simmer. Top it with brown sugar, chopped nuts, or shredded coconut before you serve it. Berry Yoghurt Parfaits: Layer high-protein Greek yoghurt with fresh berries and a sprinkle of granola for an easy and on-the-go meal. Read More► 68% of Indian Ultra-Processed Food Products Have Excess Salt, Sugar

There are crores of people all over the world who start their day with 1 cup of coffee as soon as they open their eyes in the morning.  Some people have such a habit of drinking coffee in the morning that they cannot even imagine their day without drinking coffee. But the advice of experts is that you should change this habit immediately and consume caffeine after breakfast instead of having an empty stomach in the morning.  You should take care of this especially when you have not been able to sleep well all night. According to the new study, if you consume coffee as soon as you wake up in the morning after a bad sleep at night, it worsens both your blood sugar control and metabolism.   Risk of Type 2 Diabetes by Drinking Coffee Before Breakfast According to experts, if a person consumes coffee on an empty stomach on a regular basis before having breakfast in the morning, then in the later years, he is at increased risk of developing type 2 diabetes.  Researchers at the University of Bath in the UK found that to examine the effect of poor nighttime sleep and morning coffee on different metabolic markers, one night of poor sleep has a limited effect on metabolism, but in the morning Drinking coffee on an empty stomach can have a negative effect on blood glucose control. The Study Included 29 Fully Healthy Women and Men Given the importance of reducing the risk of diseases such as diabetes and heart disease, and keeping your blood sugar level within safe limits, researchers believe these results of the study may have health implications.  The study, published in the British Journal of Nutrition, included 29 perfectly healthy women and men who had to undergo 3 different overnight experiences in random order.   Strong Coffee is Given in The Morning After Normal Sleep and Interrupted Sleep In the first two scenarios, participants were given a drink of sugary beverages upon waking in the morning — one in the first after a night of normal overnight sleep and the next after a poor overnight sleep.  During this night, he was being awakened for five minutes every 1 hour. In the third, his sleep was uniformly interrupted but during this time he was given a strong black coffee drink for 30 minutes before being fed a sugary beverage. 50% Increase in Blood Glucose by Drinking Coffee Before Breakfast During each experiment, sugar-containing glucose drinks contained the same calories as a typical or typical breakfast, and participants' blood samples were taken after drinking this drink.  Results showed that one night of obstructed sleep did not importantly depolarize the participants’ blood glucose responses during the breakfast compared to a normal night's sleep. However, due to drinking strong black coffee before breakfast in the morning a pattern that a large number of coffee drinkers follow the blood glucose response increased by nearly 50 percent.  We know that about half of us are the ones who will wake up in the morning and drink coffee on an empty stomach, before doing anything - said Professor James Bates, co-director of the Center for Nutrition, Exercise and Metabolism at the University of Bath. Naturally, the more tired we feel, the stronger our coffee is. This study is important and its health-related relationship is far-reaching because until now we had limited knowledge about what drinking coffee on an empty stomach is doing to our bodies, especially with our metabolic and blood sugar control. Blood Sugar Control Worsens When the Body Comes into Contact with Coffee on an Empty Stomach Simply put, if the first thing that our body comes in contact with on an empty stomach in the morning is coffee, especially after poor sleep or interrupted sleep at night, it worsens our body's blood sugar control.  If we want, we can improve our habit and for this, we have to have breakfast first in the morning i.e. something to eat first and then drink coffee, if you feel that you still need coffee then eat something first. And then drink coffee. It is important for all of us to know that doing so can bring health benefits. We also need to learn more about what sleep affects our metabolism, such as how much sleep disturbances must occur for our metabolism to worsen and what some of its long-term effects may be, as well Also, can exercising help combat this problem to some extent? This content loaded with suggestions provides casual information only. It is in no way a replacement for a qualified medical opinion. Always talk with an Ayurveda doctor for more queries.