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Without breakfast, all of us ­ irrespective of age ­ are likely to experience the late morning slump; tiredness, sleepiness and the urge to sit back. Our efficiency goes down further as the day progresses.Moreover, skipping the first meal of the day leads to intense hunger pangs by late morning and we end up eating chips, samosas, burgers or other high­ fat unhealthy foods. Break fast­skippers are more likely to be overweight. A good breakfast leads to a more active, productive day. Research has found a definite connection between skipping breakfast and memory impairment in both young and older adults. Moreover, breakfast is directly linked with performance in school and college. Breakfast should contribute at least one ­fourth of our daily requirement of nutrients. An ideal breakfast should contain adequate amounts of carbohydrates, proteins and fats in addition to minerals and vitamins. Essentially this means including most of our food groups in the morning meal. Whole grain cereals ­ like atta in parathas and puris, dalia, suji, etc. are an integral part of the traditional Indian breakfast. Their high fibre and protein content provides a feeling of satisfaction, which lowers the urge to snack before lunch. On the other hand, high­ sugar foods actually make people sleepier, not active.

Milk, cheese, eggs or dals (as sprouts in idli or dosas or as sambhar) are other protein sources. A serving of milk (one cup) provides B­ complex vitamins and also minerals like zinc, magnesium and calcium. Fruits or vegetables provide valuable vitamin C and keep constipation away.

We experience sleepiness in the morning because

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