Eat Right: Kick-start your day on a healthy note

There is a reason why breakfast is referred to as the most important meal of the day. During sleep, our bodies undergo a period of fasting, typically lasting eight to 12 hours. Breakfast provides the first opportunity to break this fast and replenish the body’s energy stores, kick-starting the metabolism for the day, especially for school-goers.

It provides the necessary fuel to start the day and helps students maintain optimal energy levels throughout the morning. It replenishes glucose levels, the primary source of energy for the brain, helping students concentrate better, stay alert, and perform well academically.

Also, numerous studies have shown a positive correlation between breakfast consumption and academic performance. Students who eat a healthy breakfast tend to have better memory, cognitive function, problem-solving skills, and overall academic achievement.

What is a healthy breakfast for school-goers who are always in a hurry? “There are several healthy and tasty options that a parent can give to their child in the morning and make sure that their day starts on a hale and hearty note,” Nalini Malik, a Home Science educator at Apeejay School, Saket, who teaches classes XI and XII, explained.

1. Soak almonds overnight, remove the skin and churn it with milk. The drink has calcium and important nutrients like magnesium, vitamin E and more. Milk provides calcium which is essential for bones for growing children.

2. If your child is fussy about not eating, a glass of fresh coconut water is a great way to kick-start his/her day. It is an energy booster and helps in good digestion, prevents dehydration, and develops strong bones.

3. Fresh home-made fruit juice can also be a great way to ensure that your child starts the day on a healthy and nutritious note. Ensure that you don’t strain the juice – serve pulp since it has the necessary fibre.

4. If you are a non-vegetarian, give your child eggs, preferably boiled. A vegetarian household can make a veg omellete. Take besan, whole wheat flour, and add plenty of veggies. Mix them together, add salt to taste and cook this in a pan with a dash of butter.

5. One can make oatmeal in the microwave. Cook oats in the microwave for three-four minutes. Add toppings that your child loves like bananas, raisins, cashews, and or almonds.

6. The parent can make a fruit smoothie using fruits like banana, nuts, and seeds or give their child a bowl of yogurt with cut fruits of his/her choice and add a dash of honey.

“Sunday is a holiday for kids and it means that the parent can plan a more elaborate breakfast for the child. It can be an upma/poha/cheela with veggies/boiled eggs with a glass of milk,” Malik advised.

There are several reasons why parents must ensure that their child eats a healthy and nutritious breakfast before going to school. “It has been found that most kids don’t eat anything in the morning because they are always rushed and ‘I am getting late’ or ‘can’t eat so early in the morning’ statements are commonplace. But parents must make certain that their child eats a healthy breakfast before stepping out for the day,” Malik said.

Here is the rationale behind it.

Energy replenishment: After an overnight fast, the body’s glycogen stores (stored glucose) become depleted. Breakfast provides a source of carbohydrates, which are broken down into glucose, supplying energy to the brain and muscles.

Cognitive function and concentration: Breakfast has a positive impact on cognitive function, memory, and concentration. Nutrients like glucose, vitamins, minerals, and omega-3 fatty acids obtained from a balanced breakfast can enhance brain function, improving alertness, focus, and mental performance.

Nutritional adequacy: A well-balanced breakfast can provide essential nutrients like vitamins, minerals, protein, fiber, and healthy fats. Skipping breakfast may result in a nutrient deficiency, as it becomes challenging to make up for the missed nutrients later in the day.

Weight management: Eating a healthy breakfast is associated with better weight management. It helps control appetite, reduces the likelihood of overeating later in the day, and regulates blood sugar levels. By starting the day with a balanced meal, individuals are less likely to rely on unhealthy snacks or consume excessive calories throughout the day.

Emotional well-being: Breakfast has been linked to improved mood and reduced feelings of stress and anxiety. Starting the day with a nutritious meal can help stabilise blood sugar levels and promote the release of serotonin, a neurotransmitter associated with feelings of well-being and happiness.