Muesli is becoming a popular breakfast option on the breakfast table of most urban households. It is by far one of the healthiest cereal options currently available in the market. Besides the fact this is a great healthy breakfast option , it actually tastes good! Muesli is a combination of rolled oats and wheat flakes that also contains added ingredients like dry fruits, nuts and seeds in it. Some of the pre-packaged muesli available in the market might contain added sugar in form of dried fruits and other preservatives. While buying the box make sure to read the instructions and look for “ low-sugar” or “no-added sugar” option.
We have told you many times that breakfast is the most important meal of the day. It contributes to 1/3 of an individual’s daily calorie & nutrition requirement. Muesli is one of the healthiest, high in nutrition that contains relatively low calories and easy to prepare breakfast option available. It is far superior to the regular cornflakes in terms of health benefits.
Most common mistake people make when they are trying to lose weight is that they skip breakfast, without realizing it is the most important meal of the day. Skipping breakfast over a period of time slows down your metabolism. Let us explain the logic: by missing breakfast you have automatically reduced the calories from your diet. After sometime your body gets use to the limited calories and in return slows the metabolism. So anytime you add it back to your routine it gets added to your system as extra calories (especially since the body is not use to it), making you believe that eating breakfast makes you fat.
Coming back to why you should add muesli to your diet. The health benefits of a bowl of muesli with added milk, fruits and seeds/nuts is a dish full of fiber, vitamins, protein, omega 3 and minerals and are the best way to start your day. You can further increase the nutrition value of a bowl of muesli by adding fresh fruits & seeds/nuts like apple, banana, strawberries, pear, almonds, walnuts, raisins, pumpkin seeds, flaxseed etc. If you get bored of adding milk you can choose from other available substitutes like yogurt, fruit juice, or even just plain water. All these ingredients along with muesli have multiple health benefits and will also promote weight loss by nourishing the body and regulating the metabolism.
Need to eat sugar is triggered by our body. This is body’s naturally tendency to tell you that blood sugar levels are dropping and need to be replenished. Over a period of time this physiological reaction becomes psychological and we start to mistake this desire as need. This is when most of the trouble begins that traditionally transforms into weight gain and then eventually lifestyle diseases like high blood sugar & diabetes type 2. Sugar cravings can be controlled and managed with some effort.
Sugar is a carbohydrate and quickly breaks down in our body providing energy and releases happy hormone serotonin which makes us feel good and reduces stress and anxiety. The sweet taste of sugar is liked by most people from birth and indulge in eating them for sugar cravings. Sugar is also known to release endorphins also known as “happy hormones” that is the reason why we also crave them when we are sad or generally stressed.
How do we control this urge? First we should start with understanding what is your daily sugar intake and what are the main sources of it. Let us explain this through an example of the common sugar foods consumed by us on a daily basis like a cup of tea/coffee, sweetened cereals like cornflakes, musselli aerated drinks or sweetened drinks like packaged juices & lemonade along with one or two desserts/chocolates through the day.
Here is a quick list of a calories per serving:
Sugar coated cereals- 127 kcal (3/4 cup)
Tea spn of sugar- 20 kcal
100 ml aerated drink/soda- 37 kcal
1 chocolate- (plain Bar , 49 g of chocolate) 250 Kcal
Packaged juice-110 kcal (250 ml)
Energy drinks-152 Kcal (350 ml/one can)
All this roughly mounts upto 700 calories if you have one of each of these things listed. Incase you are looking to lose weight than you just require 2 tea spoons of sugar in a day. Besides processed sugar doesnt have any health benefits . Read here to know how it affects our health. Read more
We have always emphasized on breakfast being the most important meal of the day. Healthy breakfast not only nourishes the body but also is very effective for weight loss. Some people eat unhealthy breakfast which not only adds empty calories but depletes the body of daily nutrition intake. Eating junk food, deep fried, fattening foods will only promote weight gain and keep you feeling heavy and sluggishness all through the day. Let us pin point some of the not so healthy breakfast options that are eaten by most of us and at times even considered healthy.
Corn Toast with cheese: The corn and cheese toast is made of a white sauce batter that has corn and cheese added to it. The white sauce batter is made out of white flour and contains no nutrition, while corn is nothing but starch. Mostly white bread is used as the base of this toast which is again an unhealthy option.
Parantha: Many people have a habit of eating paranthas for breakfast Read more
Kids need a filling and nutritious diet for growth and unhealthy foods will slow down their growth if the daily nutrition is not met accordingly. From carbohydrates for energy to go non-stop through out the day, the amino acids from protein to build muscle and recover them, vitamins and minerals for healthy functioning of organs and chemical reactions in the body
and fat for good cholesterol and cushioning of organs.
Though kids like foods that are surprising and delightful to their taste buds. Get creative with your recipes and start making your food nutritious and attractive. Here are foods for kids to kep them healthy. Give your child plenty of options ranging from chocolates to everything that they like.
Cornflakes with milk and fruits: We all feed our kids with cornflakes but make it more healthy with adding fruits to it. Include the fruit that your kids like eating. Strawberry, grapes, nuts, seeds, apples, bananas etc. This meal will provide your kid with carbs, protein and essential vitamins and minerals along with iron to improve metabolism.
Eggs: Eggs provide a lot of satiety and protein, vitamins and minerals. Make it healthier by adding a slice of cheese or add a few slices of vegetables like tomatoes, cucumber etc. The meal will keep the kids feel fuller and have lots of nutrition for a good growth.
Sandwiches: What about adding a slice of lean meat for non-vegetarians and cottage cheese for veggies ? Play around with your stuffing options with boiled mashed potatoes, cheese slice, tuna or vegetables. Choose whole grain bread or multiflour bread to make it more healthy.
Drinks: Say no to aerated drinks including the cola’s and sweetened sodas as they would add empty calories which is not healthy for a childs growth. Provide other varities from fresh fruit juice, lemonade, buttermilk, banana milk shake, mango shake and other shakes with fruits, nuts and seeds.
Walnuts: For healthy functioning of mind omega fatty acids are equally important. Walnuts, flaxseed and fish products like salmon, tuna etc are rich sources of omega 3 fatty acids which are important for developement of childs brain.
You can pick lots more healthy options for your child. Keep foods providing empty calories and junk that add no nutrition away from their diets. Use less oil in the food and avoid fried foods. Follow these basics and keep your kids healthy.