You have probably heard the saying 'Eat breakfast like a king, lunch like a prince and dinner like a pauper'. The only problem is that with busy routines and late nights, you could use that extra 15 minutes in the morning to sleep rather than have a wholesome breakfast.
But going to work on an empty stomach can do some serious damage to your system. So, Sushila Sharangdhar, a consultant dietician with over 25 years of experience, outlines five quick-fix nutritious breakfast ideas.
Stock up on ready-to-eat cereals like corn flakes, wheat flakes and muesli. Avoid sugar-frosted and chocolate-coated flakes if you are watching your weight.
The key is to make the cereal a complete meal that will sustain you till it is time for lunch. So add in a glass of warm or cold milk. And don't forget some chopped nuts. Fresh fruit or dried fruit will add the required sweetness to your cereal.
Foods that fall in this category:
Breakfast plan 2: Vegetarian theplas and yoghurt with sprouts
Most local grocery stores sell cooked food like gobi (cauliflower) parathas and mooli (radish) or methi (fenugreek) theplas. These are excellent options if you don't have time or just can't make it yourself. As an accompaniment, have some curd along with sprouted moong (green gram).
Foods that fall in this category:
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Breakfast plan 3: Sandwiches
You probably know that brown bread is a healthier option than white bread. But did you know that bread is sometimes just coloured brown? So, always insist on whole wheat bread. Don't be afraid to spread a little butter or mayonnaise on the bread because fats are important, too, even if you are on a diet.
If you are a non-vegetarian, try some chicken or fish (tuna) in your sandwich along with a couple of lettuce leaves. And for you veggies, a slice of cheese along with some tomato and cucumber would make a complete breakfast.
Breakfast plan 4: Diet khakra and yoghurt
Buy a packet of diet khakras. They make a quick and tasty breakfast. What's more, with these you don't have to feel guilty about mid-meal snacking. Yoghurt with chopped fresh fruit would give you the proteins, fats and minerals you need. Avoid packaged flavoured yoghurts, as they may not have the adequate fruit content.
Foods that fall in sandwich category:
Foods that fall in diet khakra, yoghurt category:
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Breakfast plan 5: Porridge
Oatmeal porridge requires a little bit of cooking. But you sure can spare five minutes for something this wholesome. Cook the oatmeal with ghee and a dash of milk to a porridge consistency. Then let it cool a little and add some fresh fruit.
Too busy for breakfast?
On those days when you really can't put a breakfast together, remember you don't have to make a meal out of it. Eat little at intervals up to about 12 pm in the afternoon.
Here's how you can do it.
-- Drink a glass of water when you wake up. This helps dilute your digestive juices.
-- Munch on a couple of glucose biscuits. If you are trying to lose weight, Marie biscuits or cream crackers would be ideal.
-- Carry a small box of nuts and dried fruits with you.
-- Drink a fruit or vegetable juice or eat a fresh fruit.
Foods that fall in Breakfast plan 5:
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Make your own breakfast
If these breakfast ideas don't really suit your taste buds, you can come up with your own breakfast too. Quick tips:
1. You must include as many food groups as possible in your breakfast. Yes, from carbohydrates to proteins and fats to minerals, they are all an essential part of that first meal of the day.
2. Instead of sugar that adds to the calories, try natural sweeteners like honey, fresh fruit, dried fruit like figs, apricots etc.
3. Avoid very oily foods in your breakfast like medu wada or bhaturas. They tend to make your digestive system sluggish early in the morning. Instead keep your breakfast as natural as possible.
4. Make sure your breakfast has the appropriate amount of calories, which is usually one-third of your daily calorie requirement. Your daily calorie requirement could vary anywhere from 1200 to 2200 depending on your BMI and lifestyle.
5. Avoid having tea on an empty stomach. It hinders the absorption of iron. But if tea is a morning-must for you, make sure you have some solid food along with it, even it is a couple of biscuits.
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