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Written By: Agencies | Updated : October 19, 2013 1:54 PM IST
Breakfast is one of the most important meals of the day and one needs to eat the right food to stay healthy.
According to a research, conducted by the 'Make Mine Milk' campaign, which highlights the nutritional benefits of milk, and leading charity BeatBullying, the top five bad breakfasts are: Fry-ups, crisps, chocolate bars, cakes-biscuits and energy drinks, reports femalefirst.co.uk.
Here are seven healthy breakfast ideas for every day of the week:
On Monday, you can add your favourite fruit in a cup of semi-skimmed milk and blend it. This will make a delicious smoothie.
You can start your Tuesday with a bowl of porridge made with milk.
A bowl full of fruit with a glass of low-fat milk should be ideal for Wednesday. (Read: How many calories does your breakfast have?)
On Thursday, you can have a granola bar with a glass full of milk, which will keep you full till lunch.
Get your favourite cereal and have it with semi-skimmed milk on Friday morning.
A bowl of muesli with milk will be a good start to the weekend on Saturday.
Make your Sunday morning special with scrambled eggs served on toast. (Read: Healthy Indian breakfast ideas)
The reason there is milk in breakfast on almost all days is because it is essential for our body's growth and development. Not just children, even adults and older people need some amounts of milk intake regularly. It is the only source of calcium readily absorbed and also one of the rare sources of vitamin D hence is essential for strong bones. A glass of milk provides about 30 % DV (daily value) of calcium and 25% DV of vitamin D. Here are a few more benefits of drinking milk:
Healthy bones and teeth: Calcium, phosphorous and protein are essential in building healthy bones and teeth. Milk and its products help in protecting against osteoporosis.
Blood pressure: People with high BP need to cut down their salt intake. Drinking 3 portions of milk and five portions of fruits and veggies on a daily basis will help in lowering high blood pressure. (Read: Tasty recipes to keep BP under control)
Heart disease: Studies have shown that consuming milk can reduce the risk of cardiovascular disease and calcium lowers the levels of bad cholesterol in the blood which is known to increase the risk of heart disease.(Read: Understanding heart disease)
Diabetes: Cutting down on refined sugars and carbs and drinking low-fat milk and its products can reduce the risk of type 2 diabetes. (Read: Healthy recipe for diabetics)
Osteoporosis: Osteoporosis is caused when there is a reduced intake of calcium and giving up milk can result in the same. Women and elderly people are more prone hence they should have milk to prevent bone loss.(Read: Osteoporosis what you ought to know)
With inputs from IANS
