By Shriya Agarwal, Diet Counselor
We all might have heard that breakfast is the most important meal of the day. Numerous times we are told about how a good breakfast fuels the body and gets us ready for the day.
But, why this fuss over breakfast?
– Studies show that breakfast can be important in maintaining a healthy body weight
– Breakfast provides you with the energy and nutrients that lead to increased concentration
– People who have not eaten breakfast tend to snack on foods that are high in fat and sugar
– People who skip breakfast are unlikely to make up their daily requirement for some vitamins and minerals that a simple breakfast would have provided
– Breakfast provides energy for the activities during the morning and helps to prevent that mid-morning slump
So, any simple Indian breakfast recipes?
Here are some easy – peasy Indian breakfast recipes that may help you lose those extra kilos :
1 . Sprout Chaat
Mix half a cup of boiled pulses like hari moong (green gram dal), soybeans, and rajma. Add a chopped onion and tomato. Add salt, lemon juice, garlic, ginger and coriander as per taste. Calorie intake: Approx 250 Kcal
2 . Sweet Dalia
Add 1 cup skimmed milk and 1.5 cups of water to roasted broken wheat and raw dalia (half a cup). Add ½ teaspoon of honey. Garnish with a few almonds. Calorie intake: Approx 250 Kcal
3 . Vegetable Dalia
Take 1 cup of boiled vegetables (gobhi, broccoli, carrots, green peas). To this add 1-2 teaspoons of flax seeds/alsi seeds, 1 teaspoon of soya granules and roasted broken wheat (100gm). Add 1.5 cups of water. Add salt to taste. Calorie intake: Approx 200Kcal
4 . Paneer Salad
Add 1 onion, 1 capsicum, 1 red bell pepper and 1 tomato to 50 grams of paneer (made out of skimmed milk/cow’s milk). Add salt and spices to taste and steam in 1 cup of water. Or else, grill it. Calorie intake: Approx 200 Kcal
5 . A bowl of fruits
You can prepare a delicious fruit bowl by adding half an orange, half an apple, half a pear/naashpati, half a guava, 1 banana, a few small chunks of papaya and a handful of pomegranate/anaar. Calorie intake: Approx 300 Kcal
6 . Tomato soup
Boil 2-3 tomatoes, a beetroot and carrot. Mash it but don’t throw away the fiber. Add boiled gobhi (half a cup), 2 teaspoon of corn, handful of peas and 1-2 teaspoons of soy granules to your soup. Add salt and black pepper as per your taste. Calorie intake: Approx 175 Kcal
And, when is the ideal time to have it?
Breakfast should be eaten within 2 hours of waking. A healthy breakfast should provide calories in the range of 20-35% of your guideline daily allowance.
Now you have absolutely no reason to skip your breakfast!