What is a healthy breakfast?

As far as nutritious breakfasts are concerned, there does not seem to be any consensus on an all-time favourite. Nutritionist, Chowdhury Tasneem Hasin believes, "Before talking about what an ideal breakfast is, everyone should know that the first meal of the day should be taken within two hours of waking up. And one must have at least two glasses of water first thing in the morning to clear the stomach of all the hydrochloric acid accumulating in it overnight".

She goes on to say, "An ideal breakfast should have high carbohydrates, moderate protein, and even lesser fat. So whole-wheat bread or roti, muesli or oats, one egg, a glass of milk and fruits should make up a good strong breakfast for most adults and children."

Hasin, however, warns that this is a general diet not catering to people with specific health issues. When asked what would a healthy local breakfast should comprise, she says —

Any seasonal vegetable with roti, fruits, and a glass of milk will be a healthy 'deshi' breakfast. If you prefer paratha to roti then just make sure it's made of flour with less oil.

"Another very important thing," she continues, "is to not have tea or coffee for at least 40 to 50 minutes after the meal. Most people are in the habit of having tea or coffee along with breakfast, which is unhealthy as caffeine reduces the rate of absorption of calcium and iron."

Interestingly enough, our stomach is almost like our second brain. It is responsible for producing nearly 80 percent serotonin, also known as 'the happy hormone!' It not only takes care of our hormone production, but also our behaviour in general. So, the importance of what we put into our stomach cannot be undermined.

A wholesome breakfast, the most important meal of the day, can help jumpstart our metabolism. Even though mornings are known to be notoriously busy, starting your day off with a good meal is definitely worth it, and eating it right can make a huge difference in your lifestyle and health.

Breakfast chronicles

From night owls to morning people, irrespective of what kind of a person you are, everyone has that 'one breakfast meal' which uplifts their mood. In fact, for many, this is 'the' meal of the day! This put me up to the challenge of finding witty but talented misfits who would serve as my 'subjects' to discover what food early on in the morning makes them think — "Today is a going to be a good day!"  

THE DISTRAUGHT TEEN

 School is stupid and social media is overrated to be honest, but pancakes… homemade pancakes and maple syrup...that is the answer to all those unanswered questions about life and friends! But I will reserve that all for the weekend. For now, will just make adieu with this sad peanut butter sandwich before I get dragged out of the house and into the car to go to that dreaded place- school! Five more years of this, how will I ever survive?

— Noora, 14, school student

A FRESHER

I thought waking up early in the morning for classes was a thing of the past…apparently not. The only answer to this disappointment is a bowl of cereal — quick, easy and filling, and maybe a cup of coffee to start my day.

— Aziza, 20, university student

THE AWESOME EURO-BANGLADESHI FAMILY

Life was much simpler when it was just my dashing Dutch hubby and I sharing a romantic morning breakfast date.  He would have his favorite continental breakfast — a French styled croissant, coffee and juice and I would have light but gooey eggs with toast. That certainly is no longer the case after two children, "S" and "Fatty." 

Juggling between work and being a Mommy has its challenges but I wouldn't have it any other way.  Come to think of it S hasn't uttered the word "Mommy" in the last two hours and she's still breathing, Wow!

Maybe I'll reward her with her favourite breakfast tomorrow morning — a little bit of porridge or Greek yoghurt or an avocado smoothie? Honestly it depends on when Fatty wakes me up in the morning. She might look like Daddy but she loves her eggs just as much as I do, and a banana with that will just put a smile on her. In fact, I think I'll just make breakfast for dinner, no one needs to know I'm just trying to get in an extra few minutes of sleep in before work tomorrow!

— A Mommy; age is just a number

Mr RESOURCEFUL

Graduate School is tough, especially with my drop dead gorgeous looks and delayed but witty comebacks!

I'll have to ask my fiancée tactfully for instructions on how to heat milk in the microwave, it always looked so effortless back in Dhaka.  Should've asked mum to teach me how to cook oats with milk before leaving home, but glad wifey-to-be taught me how to prepare granola, with yoghurt and honey. I absolutely love it, and it is so easy and filling!! She still doesn't know it was actually her suggestion. Let's keep it that way.

— Aneer, 32, graduate school student

FOLK IN THE OFFICE CUBICLE

I have the act of slacking off down to the dot but I don't know what gave away to this one!  She wants to talk about food, so I won't be mean or give her the silent treatment. All this talk is reminding me of last weekend's epic breakfast — cornflakes and Nutella on toast with a crispy edged poached egg and melted Dhaka panir. So good, the perfect balance between sweet and savoury in one meal without being too heavy or spicy. I could honestly be the Matt Preston of Bangladesh because of some of the combinations of food I come up with.

— Intisab, 28, working professional

FOR THE NIGHTOWL



As I rush out of the house with only 30-minutes in my hand before work, uncombed hair, still half asleep, ignoring my grumbling tummy, I recall those grumpy mornings during university days or when I first started working, and how many memories I have made over a plate of paratha/naan with soup/nihari/daalsabji with a 'mamlette' and sugary tea; perhaps that is why I love any form of flat breads with a bowl of vegetables and poached egg as a breakfast meal.

— Supriti, 28, who wrote this piece! 

Sheer favourites!  

A little insight on the breakfast habits of people of different age groups with varied lifestyles —

On school days I have two Nocilla sandwiches for breakfast along with a glass of orange juice, and on Fridays mum makes me have an egg and a glass of chocolate milk, but my favourite breakfast is chocolate chip cookies or brownies with a glass of chocolate milk!

—           Joyeeta, a student of class VI and one with a sweet-tooth

I have four boiled eggs in the morning as soon as I wake up, and after reaching the gym I have rooti with vegetables and then start training. But occasionally, on holidays, when I have no particular routine to follow, my ideal breakfast will include chicken or beef.

—           Mustafa Kamal Salim, a fitness trainer at Aamra Gym and one very conscious about diet

On regular workdays I have an egg and chicken sausage with two pieces of toast and a cup of tea. But my all-time favourite breakfast is shuji (semolina) halwa and daal with luchi or paratha.

— Rofiqul Islam, an urban businessman with a sedentary lifestyle

I always have one roti with two eggs and fruits; sometimes I change to yoghurt and fruits with oats. If I wanted to indulge in my breakfast, I will normally have two rotis, because roti is my favourite, with omelettes in which I add tuna, chilli, tomatoes, etc. Even when I go on holidays I have this as my breakfast, and once in a while I might have some halwa also.

—           Annie Rahman, a pilates and aerobics trainer

On a working day my regular breakfast is oats with raisins, nuts and milk along with a boiled or poached egg. On holidays my breakfast would include an atta paratha with vegetables, an omelette and juice.

—           Chowdhury Tasneem Hasin, nutritionist

Photo: Sazzad Ibne Sayed