World Health Day 2020: The need to feel happy and have a positive mental state is increasingly recognized as an essential part of health and general well-being. Throughout life we all have good and bad days; We have food that we like more or less. But is there a connection between the food we ate and wellbeing? Do we feel sluggish with some foods? Is it possible to plan a good mood? Let's find out …
Sweety Das, a nutritionist at Kellogg India Private Limited, says that breakfast, the first meal of the day, is essential because after a year it provides the body and brain with the necessary nutrients provides night sleep. If you eat a balanced breakfast and other regular meals with enough carbohydrates, you have enough glucose in your blood. Low glucose levels, on the other hand, can make us feel irritated, tired, and “blurry”.
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Balanced breakfast is key
With this in mind, it is important to understand what constitutes a balanced breakfast. Nutritionist Sweety Das says that ideally, breakfast should be a mix of carbohydrates, fiber, proteins, vitamins and minerals. These can be found in many foods and there are several breakfast foods to choose from, namely cereals, fruits / vegetables and dairy products. Follow these few tips:
Start with cereals – Cereals such as wheat, corn, jowar, bajra, rice, oats and barley in their entirety Form is a must.
Replenish fruits and / or vegetables – Because they are a good source of vitamins and minerals. Try seasonal
Go for Dairy – Good source of calcium and protein needed for healthy bones and teeth. You can choose to include a variety of milk and milk products [curd, cottage cheese (paneer), buttermilk (chaas), cheese]etc.
There are many options that ensure a quick "balanced breakfast". Some of them are:
- A bowl of poha, milk and a portion of your favorite seasonal fruit.
- A bowl of ready-to-eat wholemeal breakfast cereal; a glass of milk and sliced bananas / apples / strawberries
- wholemeal bread sandwiches with fresh vegetables such as cucumber, beetroot, tomato, shredded carrots, lettuce leaves and a glass of buttermilk
- Idlis Sambhar, two in number and curd with seasonal fruits  A portion of porridge with dates, raisins and almonds
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A recent report on healthy young adults ( 25–30 years)) suggests that regular breakfast consumption may lead to better perceived sleep quality, mood when waking up, and vigilance when waking up compared to breakfast dumpers (Gwin J et al., 2019). However, long-term clinical studies are needed to validate the role of breakfast in sleep health and mood behavior. And having a balanced breakfast every day is a sensible habit that we should teach for a lifetime! In addition, breakfast time is perfect to eat together and connect with the family.
With contributions from nutritionist Sweety Das, Kellogg India Private Limited
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