Why Breakfast?
Why Breakfast?
“Breakfast like a King, Lunch like a Prince and Dinner like a Pauper”
It’s a well known phrase, but do you follow it?
Breakfast provides the body and brain with fuel after an overnight fast – that’s where its name originates, breaking the fast! Without breakfast you are effectively running on empty, like trying to start the car with no petrol!
Studies show that eating a healthy breakfast can help give you:
- A more nutritionally complete diet, higher in nutrients, vitamins and minerals
- Improved concentration and performance in the classroom or the boardroom
- Maintain healthy body weight. Prevents overweight and obesity
- More strength and endurance to engage in physical activity
- Lower cholesterol levels
Eating breakfast is important for everyone, but is especially so for children and adolescents. According to the American Dietetic Association, children who eat breakfast perform better in the classroom and on the playground, with better concentration, problem-solving skills, and eye-hand coordination.
Balanced Breakfast Ideas:
Breakfast should provide 65% 0f calories from Carbohydrate, 20% from Fats and 15% from Proteins.
Cereals, Pulses, Milk & Meat Products, Fruits & Vegetables and Oil & sugars from the Basic five food group recommended by ICMR for Indians. Including atleast one food from each group will make your breakfast balanced. Few such ideas are listed below.
- Idli/ Dosa/Dhokla with Veg chutney / Sambar
Nutrient Density : Carbs – Optimum ; Protein – High ; Fats – Low; Vitamins & Minerals – Medium
- Vegetable Upma (Rava/ broken wheat/ Oats/ Vermicelli/ Poha)
Nutrient Density : Carbs – Optimum ; Protein – Medium; Fats – Medium; Vitamins & Minerals – Medium
- Phulka with Veg subji and Dal
Nutrient Density : Carbs – Optimum ; Protein – High; Fats – Low; Vitamins & Minerals – Medium
- Pulse (Moong, Channa, Urud, Masoor,Mixed dal) Roti/Dosa with Veg curry
Nutrient Density : Carbs – Optimum ; Protein – High ; Fats – Low; Vitamins & Minerals – Medium
- Wheat flakes/ Corn flakes/ Muesli with Skim Milk
Nutrient Density : Carbs – Optimum ; Protein – Medium ; Fats – Low : Vitamins & Minerals – Medium
- Oats (Plain/Masala/Dosa/Upma) with Veg Salad
Nutrient Density : Carbs – Optimum ; Protein – Medium ; Fats – Low: Vitamins & Minerals – Low
- Millets Roti (Ragi/Jowar/Bajra) with coriander chutney
Nutrient Density : Carbs – Optimum ; Protein – High; Fats – Low: Vitamins & Minerals – High
- Pongal/ Kichadi (Rice/ Broken wheat/Oats) with Sambar
Nutrient Density : Carbs – Optimum ; Protein – High ; Fats – Medium: Vitamins & Minerals – Low
- Bread Omlette + Fruit bowl
Nutrient Density : Carbs – Optimum ; Protein – High; Fats – Medium: Vitamins & Minerals – High
- Veg / Sprouts Sandwich with mint chutney (without cheese & butter)
Nutrient Density : Carbs – Optimum ; Protein – High; Fats – Low: Vitamins & Minerals – High
- Paratha (Veg/Egg) with Raitha and Dal
Nutrient Density : Carbs – Optimum ; Protein – High; Fats – Medium: Vitamins & Minerals – Medium
Good News!!
- When cereals and pulses are combined in proportion of 4:1, they give high quality protein equal to that of meat!
- All the above breakfast ideas can be consumed by all, including those managing Diabetes, BP, obesity, High Cholesterol, etc. The key differentiating factor lies in the portion size!
- All Traditional Indian breakfasts (Main Dish + Side dish) are well balanced!
Uma Maheshwari PS,
Dietitian, Happy Living Diet Clinic,
+91 9900046344
