Akansha Jhalani, Registered Dietitian and health blogger at Beyond The Weighing Scale, helps you decode the myths associated with breakfast, so that you enjoy the most important meal of the day in a healthy way.

1 Juicing your fruit
When you start your blender to juice oranges, remember that this process causes the fruit to lose most of its vitamins, minerals and fibre. Instead, replace your juice with a glass of water and a whole fruit. It will save you some extra calories.

2 Eating a baby size breakfast
Eating whatever you want cannot help you escape from those extra calories. It is a common myth that eating whatever you wish after a long gap of fasting will not make you gain weight. Oily parathas, waffles, leftover dinner can lead to extra calorie consumption.

3 Beware of breakfast treats
The tempting doughnuts and muffins can cause as much as an entire meal's caloric consumption. When placed in front of you, take a deep breath and realise that you have set healthy lifestyle changes and politely decline.

4 Monitor your caffeine intake
One cup of coffee or tea could help boost your mood and metabolism, but avoid drinking multiple cups of coffee. This can cause sleep deprivation and coffee add-ons can reflect on your body in a bad way.

5 Unhealthy breakfast
Eat a fist full of nuts, a bowl of cereal and a whole fruit instead of chocolate pancakes, muffins and mayo sandwiches. High calorie and high fat items can cause a sugar spike and recurring spikes could cause health issues.

6 Thinking breakfast is not important
Even if you feel full from the previous day's dinner or are in a rush, make sure you eat a quick breakfast. Skipping breakfast slows down our metabolism and makes us feel lethargic. A slice of whole-wheat toast, a fruit or a fist full of sprouts can do the trick.

7 Avoid breakfast buffets
Buffets and large breakfast spreads could make you eat more than you need. Do not stuff yourself silly by opting for sugar coated cereals, doughnuts and fruit cocktails. Instead, choose egg preparations, leaner meats, oats, wheat flakes and milk.

8 Gorging on food early in the morning
Have a glass of lukewarm water, first thing in the morning. It helps to keep you hydrated, aids digestion, cures gastric ailments and gives you a feeling of fullness.

9 Not eating a healthy breakfast
Try and eat a healthy breakfast like green tea with a lemon wedge, oats with half a banana an egg preparation with an orange and whole wheat toast.

Source: Times of India