URBAN India Prefers To Start Its Day with Fried and Calorie Dense Breakfasts

•      National survey conducted on breakfast trends reveals New Delhi and Chandigarh prefer fried puris and paranthas, South India loves dosas; and Mumbaikars reach for cereals and nuts, emerging as the most health conscious

•      Nutritionist Ishi Khosla recommends smart breakfasts along with regular intake of nuts like almonds, to make families healthier, more energetic, reduce the risk of diseases and manage weight effectively

A breakfast survey recently conducted by IPSOS in New Delhi, Mumbai, Bangalore, Chennai, Hyderabad, Jaipur, Lucknow and Chandigarh reveals interesting trends and insights into the breakfast eating habits and preferences of urban Indians. Awareness is steadily growing on the importance of consuming a healthy and nutritious breakfast, while women are increasingly paying “adequate” attention to the food choices they make for their family’s breakfast and ensuring this important meal is not skipped.  

 

However, while they intend on making the healthiest choices for their family, most women are actually choosing large and heavy breakfasts with fried foods.

Commenting on the findings of the breakfast survey, Ishi Khosla, Senior Clinical Nutritionist and Founder Centre For Dietary Counseling, www.theweightmonitor.com & Whole Foods India says “Breakfast is the most important meal of the day as it refuels the body after hours of fasting and provides energy for the day ahead. Several studies confirm breakfast improves attention levels and mental performance, leading to a better work attitude, concentration levels and productivity. However, just eating breakfast daily is not enough - one must make sure it is nutritious and as per one’s individual dietary needs and lifestyle.”

Some key findings of the breakfast survey with nutrition insight by Ishi Khosla.

•         Fried food vs fruits, cereals and nuts like almonds

-          94% of women polled claim they think of nutrition while preparing breakfast

-          An alarming 100% of respondents in New Delhi and Chandigarh; and 91 % in Jaipur prefer fried food like Paranthas and Aalu Puri, while the Southern states prefer traditional breakfast options like dosas, upma, idli and sambhar

-          Mumbaikars emerge as the most health-conscious with 94% including cereals, 90% including almonds, and 72% including fruits daily.

Nutrition insight: A large or heavy breakfast can lead to a slump in energy levels and be counter-productive. This is particularly true when leg work or physical activity is limited after breakfast. One should avoid high fat and high glycemic foods for breakfast, and instead start the day with a smart and nutritious breakfast that boosts your intake of important nutrients–complex carbohydrates, proteins, vitamins, minerals (especially calcium) and fiber. Limit the intake of fried and calorie dense foods, these are best only had occasionally.

•         Energy and breakfast

-          Across cities, women associate breakfast with energy and physical stamina (90%)

-          A majority of Chandigarh respondents (51%) associate a healthy breakfast with one that reduces hunger

-          62% of respondents are having something special during the morning to keep themselves energized during the day and almost half (47%) turn to fibre-rich options like almonds for this

-          Women consume upto 5 almonds a day to keep themselves energized

-          83% of the respondents strongly believe that almonds are a good source of nutrition on the go

Nutrition insight: A fiber rich, high nutrient, and antioxidant rich breakfast helps keep one energised throughout the day and helps reduce the risk of several diseases. Low fat dairy, breakfast cereals such as oats, barley, egg, sprouts along with nuts like almonds and seeds make a smart choice for a healthy and nutritious breakfast. Due to richness in fiber, protein, vitamin E and good quality of fat, almonds make a nutrient dense and high satiety food for everyone and can be included with breakfast every day.

 

Any of below nutritious breakfast plans assist in a healthy lifestyle:

1. Whole grain cereal/muesli/granola + milk (low fat milk or soya milk) + Nuts like almonds

2. Egg + whole grain toast + Nuts like almonds

3. Nuts like almonds, seeds and fresh or dried fruits with yoghurt/milk

4. Egg + Vegetable juice + Nuts like almonds

5. Wholegrain chapatti stuffed with vegetables with curd

6. Milk / Buttermilk + Besan/dal cheela + Nuts like almonds

•         Almonds for Breakfast

-          90% of respondents who consume almonds for breakfast feel this satisfies their nutritional needs and prepares them to battle the day. This is highest for Hyderabad (100%), Lucknow and Chandigarh (99% each) and New Delhi (93%).

-          However 30% of Mumbai’s respondents who consume almonds connect it with overeating/indulging. 84% of Chennai’s respondents never have nuts; while 39% of Delhi’s respondents have nuts only during winter; and 63% Bangaloreans include nuts in breakfasts only when they remember.

-          98% of respondents in Mumbai and 75% in Delhi believe that adding almonds to the breakfast makes the breakfast healthier

Nutrition insight: A handful of almonds every day is good for the whole family as they are a nutrient dense and high satiety food - gram for gram, almonds are the tree nut highest in protein, fibre, calcium and vitamin E. Almonds are rich in a special amino acid (building blocks of proteins) known to release the hormone that helps control appetite, and hence good for weight watchers. This heart-healthy nut contains mono-unsaturated fats that reduces bad cholesterol levels and increases good cholesterol; and have been shown to improve glycemic control and potentially improve diabetic outcomes. Nuts like almonds can be eaten raw with breakfast, taste great on cereals and can be snacked on through the day.

•         Skipping breakfast

-          98% of the respondents in New Delhi make it a point to never skip breakfast. Those who skip this important meal claim they do so because of lack of time or they were not hungry.

Nutrition insight: This is a positive step towards maintaining a healthy lifestyle, since skipping breakfast will only make you crave unhealthy snacking options during the day, and leave you feeling lethargic, irritable and restless. Along with reduced body weight, breakfast eaters have lower insulin levels. If you do not have time for a full breakfast, snack on high satiety foods like almonds that are easy to carry and provide fuel for the whole day.

•         A majority of the women polled agree it is possible for them to serve a healthy breakfast to their family on a daily basis, despite hectic schedules.

Nutrition insight: Yes, this is possible since it does not require time, only planning. One needs to choose food for breakfast carefully, keep nutritious items on hand or get breakfast foods ready the night before.

•         Breakfast for children

-          Mothers across the country prioritise milk products (68%), paranthas and other traditional options (61%). However, breakfast does not keep children full till lunch. 90% of respondents who consume almonds for breakfast feel this satisfies  and don’t crave for food till lunch

-          81% of mothers polled say their children consume a mid-morning snack comprising of biscuits (37%), fruits (35%) and milk (24%)

Nutrition insight: Fresh fruits, nuts like almonds, dried fruits, roasted grains, high nutrient bars, yoghurt, milk, cheese and paneer are convenient and filling foods for children. Foods from each of the main food groups should be provided to children throughout the week to ensure the maximum number of nutrients are consumed, as well as prevent your child from getting bored with their food selection.

•         Breakfast before an important meeting or exam

-          While 91% mothers ensure that almonds are included in breakfast during exam time; 61 % include a glass of milk

Nutrition insight: During stressful times, what you eat can affect your mood, alter stress levels, irritability and promote calmness. Some simple diet tips to follow are:

•         Eat smaller frequent meals to ensure a steady stream of energy is released within the body, having a calming effect on the brain. Avoid large meals.

•         Snack smart on fresh fruits, dry fruits, nuts like almonds, seeds, roasted whole grains, soups, salads, hot chocolate, almond milk or yogurt to prevent swings in blood sugars and cravings. 

•         Drink plenty of fluids and remain well hydrated. Green, jasmine and chamomile tea will help calm the mind.

•         Choose adequate amounts of fresh fruits and vegetables.

•         Minimize intake of white flour, white rice, sweetened beverages and sugar.

•         Avoid junk food and poor quality fat (high in hydrogenated- trans fats).