The health of the present generation is fast deteriorating, in large part due to the fact that it doesn’t take a proper breakfast

THE pace of life has become very fast in today’s world and almost everyone is part of this hustle-bustle. It is also probably due to their hectic schedules that many people have adopted unhealthy lifestyles. This includes working all day without resting, taking improper diet, not doing appropriate exercises, sleeping very late at night and so on.

What people don’t realize is that such unhealthy lifestyles have an adverse effect on their health, both mentally and physically.

Skipping meals is also a part of an unhealthy lifestyle and the meal that is most likely to be skipped by all; children, teenagers and adults alike, is breakfast.

Some people say that they skip breakfast because they are on a diet. While others just don’t feel like eating anything in the morning. But the reason that most breakfast skippers give is the lack of time in the morning as they are in a hurry to get to their schools and workplaces.

Whatever the reason, if you are one of those who don’t have breakfast then it is time for you to realize that you are skipping the most important meal of the day. Yes, breakfast is termed by the doctors as the one meal that you shouldn’t miss.

According to health experts, skipping the first meal of the day increases chances of developing diabetes, becoming obese or even having a heart ailment. Your brain runs on glucose, which is the fuel you need to think, walk, talk and carry on all the other activities. Suppose you have your dinner at 9pm or 10pm, overnight your body uses up its glycogen stores i.e. its carbohydrate stores. When you wake up the next morning, your blood sugar level is low. This means you don’t have the energy to perform at your best. If you don’t eat anything and wait until about noon or so to eat, you have gone 13 or 14 hours with nothing in your system. Your poor brain and the rest of your body has to work extra hard to break down any stored carbohydrates or turn fat or protein into a usable form for your brain to function.

It is for this reason breakfast skippers are not very active and energetic at work. They easily become tired and irritable. Their verbal fluency and attentiveness are hampered due to the lack of energy in their body. They are also not good at dealing with problems as they need to be.

On the other hand, those who eat breakfast within two hours of waking, feel more active and energetic because breakfast helps to stabilize blood sugar levels that regulate appetite and energy. Regular breakfast eaters work with more concentration and they are good at dealing with problems. Their mental and physical performance, memory and mood is much better than that of non-breakfast eaters.

A common misconception is that skipping breakfast will help to lose weight.

You should be aware that consumption of a healthy breakfast prevents you from indulging in high calorie snacks or overeating during lunchtime. Over-eating places undue stress on your body and this may lead to unwanted weight gain. Eating a healthy breakfast regulates your food intake better. In this way you can maintain your weight and remain in good shape.

So what actually constitutes a healthy breakfast? Ideally a good breakfast should include complex carbohydrates, fibre, some proteins, vitamin C and a little bit of fat. Just make sure you are not overdoing your fat and cholesterol consumption. A good breakfast need not be time consuming. Some good choices for a nutritious breakfast might be: a glass of orange juice, whole grain cereal or a slice of whole wheat bread with some butter or jam and a glass of milk or a cup of low fat yogurt. You may also have whole eggs occasionally. The key is to select a variety of foods from different food groups. Anything that would be a healthy lunch or dinner can also be a healthy breakfast.

Some people don’t feel that hungry early in the morning. If you or some other members in your family are among such people then you can always try some new ideas to tempt yourself and others to have breakfast. Make fruit salad or arrange cereal with dried fruit or fresh fruit toppings. Make toast and spread it with peanut and chocolate-spread.

Instead of having a glass of plain milk, make milk shake, custard or fruit yogurt. You can also have leftovers from the night before such as spaghetti, cold pizza, brown rice, beans, vegetable salad or a piece of chicken for your breakfast.

A healthy breakfast is essential for the growth and development of children. It enhances their energy for learning at school and play. Parents can set a good example for their children by eating breakfast with them. It can be a great way to start the day. Mothers often complain that their children running late for school leave the house without breakfast. One solution to this problem is that, mothers can wake their children fifteen minutes earlier then usual time. If this is not possible then children can take breakfast with them on the bus. Fruits like bananas or apples, a carton of juice or milk, a chicken or egg-sandwich or even a small bag of dry cereal or dried fruits can make a good portable breakfast which children can have on the bus or at school before classes start.

Making and eating breakfast doesn’t take a lot of time. To save time in the morning you can even prepare your breakfast the night before and keep it in the refrigerator.

Always remember, eating a good breakfast is the secret to staying healthy and the key to a productive day.