Planning a meal can seem like a whole other task, which is sometimes more daunting than cooking the meal. There are so many Do’s and Don’ts that one must keep in mind, especially while preparing for the most nutritious meal for your family - Breakfast!
Here are some tips for you to cook up a healthy breakfast for your family, the right way:
- DO - Prep Ahead
A healthy breakfast helps boost concentration, memory, lower the risk of Type 2 diabetes and heart disease, while also aiding in weight loss. To ensure that you don’t lose out on all these benefits, you must plan ahead. If you are pressed for time in the morning, prep the earlier evening by getting all the different components of your meal together, so that you only have to prepare the dishes in the morning, like a breakfast burrito, or even easier, overnight oats. Easy, fast breakfast!
- DO - Balance It Out
Balance is the most important thing in every meal. While we are used to adding carbohydrates to our breakfasts in the form of bread or parathas, we often forget the other important components - lean protein and fiber. Include some veggies and fruity goodness in your breakfast first thing in the morning, that will keep your family full till the next meal.
- DO - Forget “Regular Breakfast Foods”
You don’t have to stick to the traditional list of breakfast foods for your family; so why not prepare a lighter version of something you would have for lunch or dinner instead? Combine a side of veggie stir fry with either chicken or tofu or a veggie sandwich, along with Nutralite Mayo Cheesy Garlic for taste and flavour. Fortified with Vitamins A, D & E, it meets 30% of your daily vitamin requirements. This will keep things interesting and be of great use for those left-overs.
- DON’T - Buy Over-Processed Breakfast Foods
Stock up on unprocessed whole foods and grains instead, for a healthier family meal. Studies suggest that eating more vegetables, fish, beans and olive oil may help reduce wrinkling, loss of elasticity and other age-related skin changes. What's more, switching from a Western diet high in processed foods to one based on real food may help prevent or reduce acne.
- DON’T - Juice Everything
In practice, there is nothing wrong with juicing. When compared, fresh juices contain fewer nutrients than whole fruits. Also, due to the ease of consumption, we end up having many more fruits in the form of juice than when eating them whole, leading to unnecessary calorie consumption.
- DON’T - Skip The Fats
Not all fat is bad. In fact, some can be good for you - Omega 3 fats contained in foods like walnuts, flax seeds, wild salmon, etc. is essential for a heart-healthy diet. Monounsaturated fats found in peanuts, avocado, extra virgin olive oil, etc. also play an important role by regulating insulin and improving digestive health.
Keep aside breakfast as the time of the day when your family gathers together, has good conversations, makes plans and shares a hearty laugh. This regular activity can be moments to cherish, not only for its sentimental value, but also for the nutritional value that it brings to your family’s routine!