Breakfast has been tagged as the ‘most important meal of the day’. From your mother to fitness and nutrition experts, everyone would stress on why you must never skip your breakfast. In India, we have such a huge variety of breakfast options available, varying from region to region. But let’s agree, not all Indian breakfast dishes are equally healthy for us.
With some mindful choices and changes, you can make your breakfast both nutritious and delicious. A truly healthy breakfast tailored to an Indian diet can help you balance nutrients and can promote sustained energy throughout the day. So, here’s how you can make your breakfast healthy, especially when following an Indian diet.
#1. Choose whole grains
Instead of using white bread or sugary cereals, use whole grains like oats, dalia, quinoa and millet. These are readily and easily available in every part of the country. Whole grains provide more fibre, which makes feel full for a longer time and keep you healthy. Apart from fibre, whole grains are also good source of vitamins, minerals and other nutrients.
So skip the usual white bread sandwiches, parathas and puris; and try dishes like oats cheela, quinoa upma and millet dosa. If you like sweet breakfast, then can try overnight oats too.
#2. Add more protein
Most people think that protein is needed just for muscle building and tissue repair. But, the fact is that protein is also important for keep your immune system healthy and for regulating your hormone functioning. It also helps in promoting healthy hair and skin. So make sure to add at least 20 gms of protein in your breakfast.
To add more healthy proteins in your breakfast, go for options like eggs, sprouts, yogurt, lentils and paneer etc. For example, you can take an omelette with avocado toast and yogurt-based smoothie bowl in the morning breakfast.
#3. Include healthy fats
Not all “fats” are bad. You need some essential fats in your diet. Healthy fats help the brain in its proper function and provide energy as well. You can add nuts, seeds, olives or avocados to your breakfast. You can sprinkle flaxseeds on your oatmeal or have some almonds with it.
#4. Add more vegetables and fruits
Vegetables and fruits are rich in micronutrients – vitamins, minerals and also fibre. So make sure that the breakfast has lot of veggies too. It’s as simple as adding some healthy vegetables such as carrots and bell peppers to your morning poha, dosa, upma or whole grain paratha.
Switch your simple egg-toast with an egg omelet with stir fry veggies and toast or vegetable Sandwich with boiled egg on the morning for breakfast.
#5. Switch to Natural Sugar options
Stay away from sugary cereals or pastries. If you want to make your breakfast healthy yet want something sweet, use a little bit of honey and choose homemade options only. You can sweeten your bowl of oats or muesli with fruits that have natural sugar or drizzle some natural honey or jaggery syrup on it.
5 Perfect breakfast options that would suit Indian Diets –
- Overnight oats with chopped fruits and nuts
- Vegetable poha with sprouts chaat and buttermilk
- Vegetable quinoa upma with one cup Greek yogurt
- Stuffed paneer and onion chapatti with curd
- Avocado egg vegetable Sandwich with one cup berry Greek yogurt
Apart from this, it is important to stay keep yourself hydrated. Start your day with a glass of water (or infused water) or herbal tea. It helps in digestion and keeps you hydrated. However, never drink water immediately post breakfast.
By using these tips into your breakfast routine, you can enjoy a nutritious and balanced Indian diet, setting a positive tone for the rest of your day.
Also Read: 7 Natural skin & hair care secrets from Ayurveda by Wellness Expert Ashma Khanna
Meet our Expert Author: Dr. Archana Batra has over 15 years of expertise in nutrition and diet counselling. Having worked with reputed hospitals like Medanta in Gurgaon and Sitaram Bhartiya Institute of Science and Research in Delhi, she believe in healthy eating practices to lose weight and also in prevention of lifestyle related disorders. She is the founder of Archana Batra’s Diet Clinic.