Every person have their meals according to their biological demands. To function well, our body and mind need a steady supply of energy and nutrients. So, eating 3 nutritious meals per day is a good way to obtain the nutrients that we need for good health.
Some prefer to have only 2 meals per day. But one of those should defenitly be breakfast. Breakfast is an important meal as it breaks the long overnight fast and make you more alert all the day. For a healthy break fast we can have
- traditional Indian foods like - idli, chapathi, dosa, wheat upma
- make a smoothie by blending a banana or berries with plain yoghurt and skim/ soy milk
- fresh fruits like apple, guava, pears, some nuts/ seeds
- sprouts/ boiled/ raw vegetables with a multigrain bread toast
- dry fruits with skim milk
- rice cakes
For most of us snacking is a regular and enjoyable part of our daily routine. If you are really hungry, then eat a healthy snack rather than wait for the next meal. This will prevent you from becoming over hungry and in turn will reduce the temptation to eat a nutrient poor food. Many popular snacks such as chips, chocolates, biscuits contain lots of sugar, fat and salt but have little nutritional value. So, it's best to eat them once in a while rather eating them daily.
One should avoid eating big meals in the nights. Children and teenagers in particular should have regular meals and snacks throughout the day. Offer children fruits or vegetables as snacks to develop good habits right from the start.
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