Monday, 3 March 2014


"Breakfast like a King, Lunch like a Prince and Dine like a Pauper" is a very famous proverb.  Most of us know that, but our current lifestyle defeats our intentions. Recently mention of oats as the heart healthy food is picking steam. Oats is not a common grain in Indian diet. Let’s look at some of the Indian options, which are equally or healthier than Oats.

Why breakfast is important?
  • After 8-10 hours of fasting at night, the body, especially brain needs to replenish the glucose/energy in the morning. According to a research, those who skip breakfast may feel tired, irritable or restless in the morning.
  • A Harvard study of more than 17,000 men found that those who frequently ate breakfast, consistently weighed less than those who rarely or never ate breakfast.
  • Studies in children have shown that consumption of a nutritious breakfast results in sharper working memory, better problem solving skills, and improved concentration.

What should an ideal breakfast consist of?

25 percent of the day's calorie should come from breakfast. An ideal breakfast should have proteins and micro nutrients like vitamins, minerals and fiber, apart from good dose of complex carb. Some of the options are:
  1. Idli and dosa – popular south Indian dish and wholesome when prepared with variety of millets (especially dosa) like ragi, wheat, brown rice etc. It would be good to start the breakfast with fruits followed by idli/dosa with sambar/chutney.
  2. 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), and paneer (prepared from skimmed milk) and so on.
  3. Upma – there are varieties of upma prepared, most of them with semolina which is energy rich. However upma prepared with broken wheat (protein source) and vegetables (micro-nutrients) is more filling than that prepared from fine grained semolina/rawa.
  4. Sandwiches – prepared with vegetables/shredded chicken and multigrain bread is a good option. Add cheese & cream sparingly for taste.
  5. Bread omelets – is a high protein breakfast food and recommended for children, athletes and people involved in heavy workouts. People with high cholesterol or heart problems should restrict omelets with egg white.
  6. Muesli/oats – Muesli are very popular breakfast item in Europe. Its energy content satisfies the nutrition requirement when taken with skimmed milk (protein source) and fresh fruits (micro-nutrients).

Breakfast means Break the Fast.  There is no better way to kick start your morning than to have a wholesome and nutritious breakfast.  With many options available, be creative, enjoy your first meal & stay ACTIVE

Contribution: Mohammed Hussain Naseem – CEO |
2mpower Health Management Services Private Ltd.

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