DHAKA: Eat breakfast like a king, lunch like a prince and dinner like a pauper, goes an adage. Now, scientists at Umeå University in Sweden have put their stamp on this, claiming that teenagers who ate poor breakfasts in youth displayed a higher incidence (68%) of metabolic syndrome 27 years later.

Metabolic syndrome encompasses abdominal obesity, high levels of harmful triglycerides, low levels of protective HDL (High Density Lipoprotein), high blood pressure and high fasting blood glucose levels. This conclusion was drawn after taking into account socio-economic factors and other lifestyle habits of the teenagers in question.

‘Our results suggest that a poor breakfast can have a negative effect on blood sugar regulation,’ said Maria Wennberg, the study’s main author. Abdominal obesity and high levels of fasting blood glucose levels could be most clearly linked with poor breakfast in youth, said the study published in the journal Public Health Nutrition.

In order to prevent such health disorders, it is best to begin your day with a healthy breakfast. Teenagers need to realise that they have a growing body and giving it ample nutrition is mandatory for it to function well. Breakfast is considered the most important meal of the day and skipping it or eating poorly will reflect on your health, later if not sooner.

Here are some healthy yet yummy breakfast ideas to start your day with, reports thehealthsite.com.
   
Oatmeal porridge

This one can be made in a jiffy, and is super nutritious too. Oats porridge combines the goodness of oats and milk. Add some cut fruit or dried fruits to this mixture, and you have taste and health in a bowl.

Dietary fibre is known to help stabilise blood sugar, and lower LDL (bad) cholesterol. So this makes oats an excellent option for diabetics and people with high cholesterol.

What’s more? 1 bowl of porridge provides you with 300 kcal. Its high-fibre content will help you feel fuller for longer, curbing unnecessary binging. Not to forget the added nutrients that milk, fruits or dried fruits will give you. So the next time you’re short on time, just make this quick and healthy treat.

Sandwich

When nothing comes to mind, the humble sandwich can save the day! Relatively easy to make, no cooking required and quite tasty too, sandwiches are a go-to breakfast item. Have a glass of juice or fruit on the side to complete your meal. But another thing to keep in mind is to opt for a healthier version. Whether you eat meat or not, subtract the mayo and add a healthy dressing. Switch to multi-grain bread for extra nutrition. To save a few more minutes, keep all the ingredients you need to make a sandwich in the morning in one shelf of the fridge. Read How to make a healthy sandwich.

Eggs

Eggs are the cheapest sources of high quality protein and are also low in calories. The egg yolk is loaded with nutrients like zinc, iron, vitamins A, B and D, lutein (a phytochemical that researchers say is good for the eyes), choline (needed for brain development) and cholesterol. Enjoy eggs boiled, poached, scrambled or any other way you like. Morning is the best time to eat eggs as they will give you energy and save you from hunger pangs as well.

BDST: 2152 HRS, SEP 29, 2014