“Eat breakfast like a king, lunch like a prince and dinner like a beggar” is a very famous proverb and it is very true considering the fact that 25 percent of your daily calories must come from breakfast. Glucose is the main source of energy for the brain and a continuous supply of glucose is required to improve concentration, mental performance, memory and mood. Research has shown that breakfast helps replenish blood glucose levels in the brain.
Skipping breakfast often leads to poor concentration, irritability, low blood sugar, and a strong desire to eat mid-morning or noon. This results in overeating and weight gain. In fact, it would be easier to control your weight by eating smaller meals and healthy snacks more often than by skipping any meal.
In India, there are a variety of breakfast items that are nutritious and provide the necessary amount of energy to sustain you throughout the day. Breakfast foods differ from region to region. Let’s go over some of the common breakfast items.
Idli and dosa – Made from rice and legumes, it provides a good amount of energy and protein and if taken with vegetable sambar, it provides vitamins and minerals.
Upma – There are varieties of upma prepared, most with semolina that is rich in energy. However, Upma prepared with cracked wheat and vegetables is very nutritious due to its fiber content.
Sandwiches – made with shredded vegetables / chicken and whole wheat bread is a complete breakfast food that contains all vital nutrients and of course fiber. For those looking to lose weight, cheese or mayonnaise should be avoided.
Pan omelette – It is a breakfast food rich in protein and highly recommended especially for children, athletes and those looking to build muscles. However, people with cholesterol or any heart problem should prepare the omelette only with egg white.
Oatmeal with milk and fruits – Oatmeal is gaining popularity these days due to its high content of soluble fiber and its benefit in lowering cholesterol in the body. So oatmeal with skim milk and fresh fruits is a very good option especially for those who are on a weight reduction diet.
Stuffed parathas – If prepared with less oil, parathas are very nutritious and an ideal item for breakfast. The filling can be anything from potatoes, radishes, cauliflower, sprouted green chickpea (moong), paneer (made with skim milk), etc.
Corn / rice / wheat flakes – Corn flakes are a very popular breakfast product. Today you have a variety of them available in the market that is fortified with calcium / iron or vitamins. It is very nutritious when taken with skim milk and fresh fruits.
Breakfast means breaking the fast. There is no better way to start your morning than with a healthy and nutritious breakfast. With many options available now, get creative and make your breakfast as interesting as possible so you never skip breakfast again.