From among those who are on a diet, the successful ‘losers’ never skip breakfast. Kick-start your day with a bowl full of wholegrain cereals. They are nutritious, low-cal and high-energy, says dietician and
sports nutritionist, Deepshikha Agarwal
Are you overweight? Not only does having extra fat on the body affect the appearance, it also predisposes us to many different disorders. According to the World Health Organization (WHO), there are currently 1.6 billion overweight adults in the world. That number is projected to grow by 40 per cent over the next 10 years. In fact, obesity rates for women rose from 10.6 per cent to 12.6 per cent between 1998-99 and 2005-06. So, there is a cause for alarm.
Eat a nourishing breakfast
You may try hard to enhance your fitness levels and do extra workouts but if you leave out one of the most important aspects of fitness—nutrition—your body will not perform at its best. So eating the right foods at the right time is vital. It nourishes your body, energises you and boosts your immunity. It is important to start the day with a nutritious breakfast to keep the body energised the whole day. Yet, many women skip this most essential meal of the day. Remember: eating a healthy breakfast can give an extra edge. Breakfast provides 25 per cent of the total energy and nutrients required by the body. An ideal breakfast contains a perfect combination of carbohydrates, protein and fibre. Health experts say, “In today’s fast paced world, both working women and homemakers are too busy in the morning to prepare a large breakfast, so they skip it altogether. However, one can kick-start the day with a healthy breakfast like cereals, because it has myriad benefits.” Wholegrain cereals are inexpensive, can be cooked easily by men or women, are easy to eat and are 98 per cent fat-free and nutritious. One can eat cereals plain or with milk, or fresh healthy natural juice, or yoghurt.”
Understand The goodness of whole grains
Wholegrain cereals are the best choice for health-conscious women. They are made out of the entire grain and are high in complex carbohydrates and protein. The grains have been left in their natural form and not refined to remove any part of the grain. In fact, wholegrain cereals are an excellent source of soluble bran, a type of fibre that helps to lower blood cholesterol levels, therefore reducing the risk of heart disease. One cup of cereals contains about eight grams of fibre. Since the rate of digestion and absorption is also affected by a high-fibre diet, one can regularise one’s bowel movements by eating cereals. Researchers say that a high fibre diet affects most segments of the digestive system. It increases the chewing time, which results in increased salivary and gastric juice flow. This subsequently decreases dental plaque and decay, satisfies the appetite more quickly and, as a result, reduces the calorie intake. It acts as a natural aid to weight loss. Being of plant origin, cereals are free of cholesterol and saturated fat. They contain poly unsaturated fats, which are considered to be good fats. So, for women who want to lose weight, wholegrain cereal is a much better choice than fatty bacon and mayonnaise cheese sandwich.
Have at least one cereal meal
Wholegrain cereals are rich in B vitamins and minerals like iron. Iron is an essential mineral required by women as they lose more iron when they menstruate. Women, especially when pregnant, lactating or trying to conceive or who are on a very low cal diet, should be especially careful, as iron deficiency can have serious implications. Also, wholegrain cereals like oats are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body’s use of glucose and insulin secretion. It can be included in a diabetic’s diet very easily. Try to include wholegrain cereals in any one meal per day to reap its nutritional benefits.
Benefits of wholegrain cereals
- Keep us full for a longer duration.
- Meet the daily micro mineral requirements of a woman.
- Besides body weight management, after consuming wholegrain cereals, one feels lighter and is physically more active.
- Increase concentration.
- Fuel the body to help provide energy and lift your mood.
- Wholegrain cereals regulate the digestive system and keep the good bacteria in balance, which means less gastrointestinal problems and a healthier immune system.
Store these magical grains well
Just as with any other food that one may purchase in the bulk section, make sure that the bins containing the wholegrain cereals are covered and that the store has a good product turnover so as to ensure its maximal freshness. In case of oats, always smell them to know their freshness—if they are rancid then one might get a peculiar smell. Whether purchasing wholegrain cereals in bulk or in a packaged container, make sure there is no evidence of moisture. One should always store them in an airtight container in a cool, dry and dark place.
