“Breakfast like a King, Lunch like a Prince and Dine like a Pauper” is a very famous proverb and is very true considering the fact that 25 percent of the day’s calories should come from breakfast. Glucose is the main source of energy for brain and the continuous supply of glucose is required to improve concentration, mental performance, memory and mood. Research have shown that breakfast helps to replenish blood glucose levels in the brain.
Skipping breakfast often leads to poor concentration, irritability, low blood sugar levels and a high craving for food in mid morning or lunch. 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 frequently than skipping any meal.
In India, there are variety of breakfast items available which are nutritious and provide the required amount of energy to sustain throughout the day. Breakfast foods differ from region to region. Let us review some of the common breakfast items.
Idli and dosa – made from rice and pulse, it gives good amount of energy and proteins and if had with Vegetable sambar, it contributes to vitamins and minerals.
Upma – there are varieties of upma prepared, most of them with semolina which is energy rich. However Upma prepared with broken wheat and vegetables is very nutritious because of its fiber content.
Sandwiches – prepared with vegetables/shredded chicken and brown bread is a complete breakfast food containing all the vital nutrients and of course fibre. For those people who are looking to lose weight, cheese or mayonnaise should be avoided.
Bread omelet – is a high protein breakfast food and very much recommended especially for children, athletes and those who are looking to build muscles. However people with cholesterol or any heart problems should prepare the omelet only with egg white
Oats with milk and fruits – Oats is gaining lots of popularity these days owing to its high content of soluble fibre and its benefit in reducing cholesterol in the body. So oats with skimmed milk and fresh fruits are 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 item. The stuffing can be anything ranging from potatoes, radish, cauliflower, sprouted green gram(moong), paneer (prepared from skimmed milk) and so on.
Corn/Rice/Wheat flakes – Corn flakes are very popular breakfast item. Now a days you have variety of them available in the market which is fortified with calcium/Iron or Vitamins. It is very nutritious when taken with skimmed milk and fresh fruits.
Breakfast means Break the Fast. There is no better way to kick start your morning than to have a wholesome and nutritious breakfast. With lots of options available now, be creative and make your breakfast as interesting as possible so that you may never skip your breakfast again!