“Eat breakfast like a king, lunch like a prince, and dinner like a pauper” is a very famous proverb and it’s very true considering the fact that 25 percent of your calories for the day should come from breakfast. Glucose is the main source of energy for the brain and 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 a lack of concentration, irritability, low blood sugar levels, and a strong desire to eat mid-morning or midday. 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 available 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 review some of the common breakfast items.
idli and dosa – made from rice and legumes, it gives a good amount of energy and protein and if taken with vegetable sambar, it provides vitamins and minerals.
upma – There are varieties of prepared upma, most with semolina which is rich in energy. However, Upma prepared with cracked wheat and vegetables is very nutritious due to its fiber content.
sandwiches – prepared with vegetables/shredded chicken and whole wheat bread is a complete breakfast that contains all the vital nutrients and of course fiber. For those people looking to lose weight, cheese or mayonnaise should be avoided.
bread omelette – is a protein-rich breakfast food and highly recommended especially for children, athletes and those looking to build muscle. However, people with cholesterol or any heart problems should prepare the omelette with only egg white.
Oatmeal with milk and fruit – Oatmeal is gaining a lot of popularity these days due to its high content of soluble fiber and its benefit in lowering cholesterol in the body. Therefore, oatmeal with skimmed milk and fresh fruit 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 breakfast. The filling can be anything from potatoes, radishes, cauliflower, sprouted green gram (moong), paneer (made with skimmed milk), etc.
Corn/rice/wheat flakes – Cornflakes are a very popular breakfast. Today, you have a variety of them available on the market that are fortified with calcium/iron or vitamins. It is very nutritious when taken with skimmed milk and fresh fruits.
Breakfast means breaking the fast. There is no better way to start the morning than with a healthy and nutritious breakfast. With so many options available now, get creative and make your breakfast as interesting as possible so you never skip breakfast again.