Start your day with these five breakfast foods to boost energy and health.
Breakfast foods that are multigrain, whole grain or high in fibre and therefore slower to diges and keep you full longer are ideal. That includes multigrainwhole grain bread, multigrain/whole grain cereals, multigrain dosas fried in less oil, Brown Rice Poha etc. Brown rice for instance has more fibre, vitamins, magnesium and iron, according to Harvard Health. Brown Rice Poha is a nutritious and light food made from flattened brown rice. Including vegetables in it can enhance its vitamin and mineral content.
Chilla is a protein-packed breakfast choice, when made from besan (gram flour) or mung dal, says the National Institute of Nutrition, run by the ICMR. Add grated veggies like carrots, zucchini, or spinach for extra nutrition.
A traditional South Indian dish like idlis, whipped up from fermented par-boiled rice and urad dal batter, is a great way to start the day. Idlis are steamed, making them a low-calorie breakfast option. WebMd specifies that 'Parboiled rice has fewer calories, fewer carbohydrates, more fibere and more protein'. Multigrain idlis are even better. And dosas, also fermented, can be prepared with minimal oil. Fermented foods are beneficial for gut health, confirms WebMd too.
These high protein, high nutrient-rich foods are top breakfast choices, according to Healthline. Yoghurt, unsweetened, is full of probiotics. Berries provide excellent fibre and vitamins. Nuts and eggs give proteins and much more.
Parathas, dripping with white butter and ghee, is a hearty no-go breakfast option. But parathas can be made very healthy by using less/minimal oil or ghee, a stuffing of veggies and paneer and the use of a mix of flours (wheat, ragi, oats). Low-fat ie less-malai paneer or cottage cheese is a good protein food, packed with calcium and other nutrients. According to Healthline, 'Low-fat cottage cheese is a high protein breakfast item... it is also filling'.