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Importance of breakfast
By Ms. Hannah Sheila Mathison| 0 Comments

Eating breakfast is important for starting off the day and sustaining energy. Choose a healthy balanced breakfast which is high in complex carbs, high in fibre, rich in protein and which provides good fat.Choose super filling, fat burning complex carbohydrates like Vegetables, beans and whole grains. Go for a variety of whole grains like whole wheat, whole wheat flour (with bran), broken wheat, ragi (finger millet), oatmeal, quinoa, high fiber rice (red rice), whole rice flour (with bran), little millets (chama), porso millet (panivaragu), foxtail millet (thina), pearl millet (bajra), sorghum (cholum), barley, maize and many more. Look around and you will be amazed to find the wide array of cereals and millets which are available but which are not being used. Simple carbohydrates like refined flour, sugar, pasta etc are better avoided / restricted. There is no need to go gluten – free unless you have gluten intolerance or celiac disease.Vegetables are full of nutrients (vitamins, minerals, antioxidants and so on) and they go a long way in helping the body maintain itself. They are filling because of their fibre and water content. It is the fibre which helps regulate sugar levels. Restrict roots and tubers (starchy vegetables) as they are high in starch which spikes up blood sugars.

eans, legumes and lentils are good sources of protein, fibre, minerals and vitamins. These can easily be incorporated into our diets.

Fructose (fruit sugar) also has calories. So do not indulge excessively by substituting a meal with fruits or having fruit juices (fibre is strained off, higher in calories, shoots up your blood sugars).Adding flax seeds / powder, cinnamon powder, chia seeds etc to your porridge will help in diabetic control as well as for maintenance of health. Healthy Smoothies are also a good option for breakfast. Blend milk / yoghurt with cooked oats, some fruit like apple, pomegranate or papaya or a mix of fruits, 2 – 3 almonds and flax / chia seeds to get a quick breakfast in a glass. Tender coconut water, bran etc can also be used to make smoothies.

Put protein to work for you. Eat protein along with meals and snacks to fill you up, regulate blood sugar levels, preserve muscle, and help healing. Fish / eggs can be taken daily. Low fat slow fire cooking would be the best method of cooking. Organic produce ensures its quality (grass fed animals, free range poultry, organic eggs, fresh fish without preservatives etc).Milk and milk products like yoghurt, butter, cheese etc can be used according to the recommended allowances. Incorporating into tea, coffee, porridge, smoothie, sandwiches etc contributes to the protein, fat and mineral requirements.Stop fearing fat. Although some fats are unhealthy and we have to limit out fat intake overall (high calorie), it is not required to cut off all forms of fat from out diet. Some fats (good fats) are needed by the body for maintenance of good health. Avoid low fat and fat – free food substitutes as they can be worse than the full – fat foods you have replaced. Unsaturated fats are healthier than saturated fats, but saturated fats are better than simple carbohydrates, trans fats and other unhealthy foods. Portion control according to the recommended allowances is the norm. Restrict the use of cooking oil to seasoning for curries / dishes.Stick to natural and fresh foods as much as possible rather than using processed foods which includes ready – to – eat cereals, ready – to – make food mixes, foods with preservatives, additives and flavourings etc. Learn to read and decipher food labels.
Avoid overeating. Eat until 80% full and no more. Chewing well slows down the pace of eating and helps you recognize when you are actually full. Also it helps in proper digestion of the food.

The following recipe is a healthy mix of Oats and Sprouts which gives a perfectly balanced breakfast and is easy to make.


Serves: 5 pancakes


Oats – 2 tbsp

Sprouted Green Gram Paste – 2 tbsp
Red Chilli Powder – ¼ tsp
Turmeric Powder – ½ tsp
Green Chillies – ½ tsp
Garam Masala Powder – a pinch
Salt – to taste
Water – 3 tbsp


Coriander – 1 tsp
Onion – 1 tsp Chopped
Tomato – 1 tsp


Heat the non stick pan and place 1 tbsp of batter and flatten with the spoon to create a thin pancake.
Sprinkle onion and coriander and flip it over once it turns golden
After 10 seconds on medium flame, flip back over, sprinkle tomatoes, fold and serve with coriander chutney.

Nutritional Value per serving

Calories (KCal) : 45.5
Carbohydrate (gm) : 7.5
Protein (gm) : 2.4
Fat (gm) : 0.6
Fiber (gm) : 0.8


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