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Many people skip their morning breakfast due to time constraints. Although this helps to save time, it can adversely affect your health in the long term. If you are one of those who find it daunting to prepare breakfast every morning, muesli is the ideal food for you. Muesli is a breakfast cereal that is composed of various nutritious ingredients such as nuts, seeds, toasted oats and dried fruits. It was first prepared in the 1900s and is today one of the most popular breakfast foods.

Muesli comes in two types, fresh and dry. Fresh muesli, as the name suggests is prepared fresh. Whole grain oats that have been soaking in water along with grated fruit are added to fresh muesli. The oats may also be soaked in fruit juice. Various fruits such as bananas, berries, grapes and mango are mixed with nuts, seeds, lemon juice and dairy products such as yogurt, milk or cream. This is a highly nutritious breakfast meal, but may take some time to prepare. If you have the time to spare, do include this in your breakfast. Dry muesli is what you get at most supermarkets. It is very popular since it can be bought pre-packaged and is easy to prepare. Dry muesli may be made up of rolled oats, wheat flakes, nuts, dried fruits and seeds. It does contain a small amount of fat and considerable quantities of fiber. However, most pre-packaged dry muesli also contains high levels of sugar. Some also contain chocolate bits or marshmallows which increase the sugar and fat content. Look for low sugar varieties in supermarkets or health food stores. Muesli is good for you because it has numerous health benefits. Here are some of the nutritional benefits of eating muesli for breakfast;

• Muesli consist of many health ingredients such as wheat flakes, oats, fruits, nuts and seeds and hence supplies your body with overall nutrition. Those who skip breakfast in the mornings are usually not able to meet their daily nutritional requirements and hence do not get enough vitamins and minerals. Eating muesli in the mornings will give you the energy you need throughout the day and will also keep your concentration and alertness high.
• Fiber is an important nutrient that helps to lower cholesterol and improve the health of the digestive system. Due to the greater reliance on processed foods today, many people do not get enough fiber through their diet. Muesli contains substantial amounts of both soluble and insoluble fiber. Soluble fiber also regulates the blood glucose levels and helps to improve bowel movements. In this manner, problems of constipation can be prevented.
• Eating muesli at breakfast enables you to pack in a high amount of calories. In addition to helping you function better, this calorie intake also keeps you from feeling hungry during the day. This is because fiber absorbs water and swells, thereby taking more space in the stomach. This keeps you feeling full for a longer period of time and thus aids in weight loss. Muesli also contains B vitamins that enhance fat metabolism. Since your rate of metabolism increases, you burn more calories.
• The nuts, oats and seeds present in muesli contain high amounts of phytochemicals and antioxidants. This reduces the risk of cancers such as ovarian cancer, breast cancer and prostate cancer.
• Muesli contains manganese and is low in saturated fats, making it a heart-healthy food. Nuts also supply monounsaturated fats and essential fatty acids which are beneficial for health.

If you prefer fresh muesli, there are a variety of ingredients that you can add. Choose from walnuts, almonds, rye flakes, rice flakes, oats, cornflakes, hazelnuts, sesame seeds, pumpkin seeds, prunes, raisins, banana, pineapple, dates and apple. If you prefer pre-packaged muesli, you can add milk, fruit juice or yogurt. Plain water also works fine. To boost the nutritional value of your dry muesli, add fresh fruit pieces. You can even soak your dry muesli mix in milk overnight and have with fruit the next morning. Muesli can be eaten hot or cold. To prepare cold muesli, add milk and sprinkle with some fruit or berries. To make hot muesli, add the mix to milk and warm until the oats become soft. Here are some great examples of nutritious add-ons to your muesli mix;

• Hazelnuts – These nuts are a valuable source of vitamin E.
• Pecan nuts – These have a unique coffee-like flavor which enhances the flavor of other ingredients.
• Cranberries – These wholesome berries are packed with phytonutrients that can help prevent or reduce the incidence of urinary tract infections.
• Blueberries – These contain a wide variety of beneficial nutrients, making them one of the healthiest of fruits.
• Coconut – Adding flaked coconut to your muesli will supply your body with dietary fiber and also protect you from heart disease and digestive problems.

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