A wise saying: Skip all food, but not the breakfast. Breakfast is the most important meal; it is the food that gives momentum to your day-to-day activities. A quality breakfast will automatically yield a quality life style. It is not only important for your physical growth, but it is also required for the mental growth. People who eat better breakfast are found to be better performers than those who eat poor breakfast.

The working community has developed a tendency to skip the breakfast and opt for the fast food available in the market. These substitutes do not give the necessary nutrients to your body; on the other hand, they harm your body to a large extent.
Below is a summary of the essentials of a healthy breakfast:
⦁ Include wholegrain cereals for breakfast. The bran of the cereals grain is an excellent source of fiber. Eating wholegrain breakfast will ensure better fiber content in the body and also meet its energy demand. These are low in fat and cholesterol. Go for whole-grain oats, barley, wheat, maize, etc.
⦁ Add enough protein in your breakfast. Protein food is essential for bodybuilding. Having a protein-rich food suffices your morning hunger and lets you manage your long hours of work or school without any problem. The foods that are rich in protein and can be served in your breakfast menu are milk, egg, peanut, soybean, etc. An excellent combination of a protein rich food will be a combination of nuts with milk. If you are in the habit of eating egg, make sure that you eat an egg a day. It is considered as a good source of lutein that is essential for the health of your eyes. A poached egg with a whole grain toast is an ideal combination of carbohydrates and protein.
⦁ Add a serving of fruits and vegetables. These are the unavoidable components of any healthy food menu. Our bodies need fruits and fresh vegetables on a day-to-day basis to protect us from the diseases. The various vitamins and the minerals present in most vegetables and fruits are the components of the nutrients that help our body fight diseases. Apple a day is the most successful formula for a healthy being.
⦁ Avoid sugary breakfast. A sugary breakfast may result in low mental capacity. Also some studies have proven that women who eat less sugar have better capacity to burn the fat than those who eat more.
⦁ Avoid processed meat at breakfast. These are foods rich in saturated fats that are greatly damaging to the heart. Some of these contain nitrite salts, which are found to be responsible for many diseases such as pancreas disorders and colon cancer. However, sliced meat and low fat meats such as chicken or turkey can be a good alternative.

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