Do you feel drowsy and tired throughout the day? Do you get frustrated with yourself for being unable to focus on your studies or work despite your best efforts?
You are not alone. Mansi, a 23-year-old student pursuing her master's degree at Amity University, was the same not long ago.
Speaking to FIT, Mansi says that despite her strict exercise regime, she often found herself feeling frustrated and exhausted. She desired to excell at academics and also to acheive her dream physique, but all her efforts seemed futile.
It was only when she consulted a nutritionist that Mansi understood that she had been missing a key element all along.
"Ever since I was in college, I would skip breakfast, sometimes even skip meals and go on just fruit diet for days. I had the perception that eating less would make me healthy and thin. Moreover, because I was exercising regularly, I figured I was being healthy."Mansi, 23
When her nutritionist asked her to start by incorporating a balanced breakfast into her daily meal plan, Mansi says she was sceptical. "First, I thought, 'What could a simple breakfast do if exercise, gym, and yoga couldn't?'"
"But then, I decided to give it a try, and I'm glad that I did. A simple, nutritious breakfast was the starting point for my fitness journey. It's true what they say—you often find solutions in things you underestimate."Mansi, 23
As Mansi adopted healthier eating habits, she noticed gradual but significant changes in her body and mind.
She says her energy levels skyrocketed, she felt sharper, and her concentration improved allowing her to power through her classes. Working out became easier too, and she started seeing results sooner than before.
Can the simple addition of breakfast to your meal plan do all this?
How Does Skipping Breakfast Affect Students?
According to Dr Anshu Gupta, a dietician based in Gurgaon, skipping breakfast or opting for nutrient-poor choices can have detrimental effects on students' academic performance.
"Research consistently shows that students who eat a nutritious breakfast perform better academically than those who do not."Dr Anshu Gupta
Moreover, Dr Gupta emphasises the link between breakfast habits and overall health outcomes.
Individuals who regularly skip breakfast are at a higher risk of developing chronic diseases such as obesity, diabetes, and cardiovascular issues. By prioritizing breakfast as a non-negotiable part of their daily routine, students can support their long-term health and academic success.
She goes on to emphasize the profound impact of a balanced breakfast on students' overall well-being and academic performance.
She explains that a well-rounded breakfast sets the stage for success in the classroom by providing essential nutrients such as carbohydrates, protein, healthy fats, and fibre, which fuel both the body and mind, enhancing cognitive function, concentration, and memory retention.
'What You Have For Breakfast Matters'
Speaking to FIT, Dr Shilpa Arora, an independent nutritionist based in Gurgaon, brings attention to the prevalence of ready-to-eat processed foods and their potential side effects.
"In our fast-paced world, finding time to prepare a healthy breakfast can be challenging. As a result, many individuals turn to ready-to-eat foods available in the market, often marketed as nutritious and healthy alternatives."
However, Dr Arora warns against the deceptive nature of these processed foods. While they may seem convenient, ready-to-eat processed foods are often laden with preservatives, artificial additives, and high levels of sodium and sugar, she cautions. Consuming these foods regularly can have detrimental effects on our health, including weight gain, increased risk of chronic diseases, and poor overall nutrition.
"While it may require some extra effort, investing in wholesome ingredients and preparing simple, nutritious meals at home is essential for our long-term health and well-being. Ultimately, there is no shortcut to good nutrition, and it's worth making the time for."Dr Shilpa Arora, a nutritionist
When you have breakfast matters too. "Maintaining breakfast between 9-10:30 is crucial as the body utilizes glucose from dinner overnight," says Deepti Khatuja, Chief Clinical Nutritionist at Fortis Memorial Research Institute, Gurgaon.
Dr Arora also emphasizes the importance of consistency in healthy eating habits.
"Having a nutritious breakfast is essential, but it's not a free pass to indulge in junk food for the rest of the day," she says.
Consuming junk food regularly, regardless of whether you've had a healthy breakfast, can still lead to negative health outcomes. It's crucial to maintain a balanced diet throughout the day, incorporating whole foods and minimizing processed and unhealthy options.
Dr Arora further underscores the need for a holistic approach to nutrition, where each meal contributes to overall health and well-being.
She says,
"Our bodies thrive on a diverse array of nutrients from whole foods. By prioritizing nutrient-rich options throughout the day, we can support our energy levels, cognitive function, and long-term health goals."
Is Coffee Enough to Start Your Day Right?
Many students and even working professionals turn to coffee to feel alert and focused as they start their day. However, having coffee is not enough, say experts. Dr Anu Gupta, a dietitian at Miracle Hospital in Gurgaon, stresses the importance of not relying solely on coffee to kickstart the day.
Starting the day with tea or coffee may provide a temporary energy boost due to caffeine. However, relying on these beverages as a substitute for a balanced breakfast can lead to several negative consequences.
Dr Gupta highlights that while caffeine may offer a short-term energy surge, it does not provide the essential nutrients needed to sustain energy levels throughout the day.
"Without proper nourishment, the body's energy levels can quickly crash, leading to feelings of fatigue, irritability, and difficulty concentrating," she warns.
While busy schedules may make it tempting to reach for quick-fix options or rely on caffeine for a boost, the long-term consequences of neglecting proper nutrition can be significant.
"Excessive caffeine consumption can disrupt sleep patterns, exacerbate stress levels, and contribute to long-term health issues such as adrenal fatigue and gastrointestinal problems."Dr Anu Gupta
Dr Gupta's recommends simple yet nutritious breakfast options:
Overnight oats topped with fruits and nuts: Rich in fiber, vitamins, and minerals.
Greek yogurt with granola and honey: Provides protein, complex carbohydrates, and antioxidants.
Whole grain toast with avocado and a boiled egg: Contains essential omega-3 fatty acids, protein, and vitamins for sustained energy.
Deepti Khatuja adds, "For time-strapped students, opting for protein-rich foods like nuts, sprouts, paneer, and milk over processed foods is feasible."
However, she says, solely relying on protein-rich foods can lead to bloating; thus, a balanced diet with sufficient fiber is essential.
Incorporating these simple yet nutritious breakfast ideas can help start your day on the right track, providing essential nutrients for sustained energy and vitality.
'Wholesome Breakfast Need Not Mean Heavy Breakfast'
In the quest for a healthy lifestyle, understanding the significance of balanced meal planning is paramount. Dr Anshu Gupta, a distinguished dietician based in Gurgaon, addresses prevalent misconceptions surrounding the heaviness of breakfast, lunch, and dinner.
Contrary to popular belief, she highlights that breakfast need not be excessively heavy to sustain energy levels throughout the day. According to her, all meals should be balanced and tailored to individual energy requirements.
"This means that breakfast, lunch, and dinner should all be substantial enough to provide adequate nourishment without being overly heavy or excessive."Dr Anshu Gupta
Moreover, Dr Gupta acknowledges that meal timing and composition can vary based on individual preferences and lifestyle factors.
"Some people may prefer a larger meal in the morning, while others may find it more beneficial to have a lighter breakfast and a larger lunch or dinner," she notes. "Ultimately, it's about finding what works best for your body and ensuring that each meal contributes to overall health and well-being".
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