Top 10 Breakfast Foods

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Top 10 breakfast foods

10 all-time favourite low-cal breakfast options to start your day with

By: CHRI!" #elroy$ %ctober &'( &010 $ !opics:)iet * +utrition$,iled under: rticles

%ften breakfast becomes borin. if we keep eatin. the

same items over and over a.ain/ Here( we .ive you 10 easy-to-make( power-packed and low-caloptions that continue to top the breakfast menus of Indians/

Bein. low in calories( these will keep you active without feelin. bloated leavin. ust enou.h

space for a wholesome lunch/

1. SANDWICHES

andwiches are a .reat way to eat raw ve..ies in a tasty way/ nd if made from whole wheat

bread( the sandwich becomes a powerhouse of nutrients( as whole wheat is abundant in fibre(

vitamins and B( selenium( iron( ma.nesium( and 2inc/

3erman study published in !he 4ournal of )iabetes Care says that whole wheat bread preventsdiabetes/ !he researchers found that eatin. it for even three consecutive days improved our

body5s insulin sensitivity by ei.ht per cent/

6hole wheat bread is low-fat and re.ulates the efficient workin. of almost all en2ymes in our

body/ "ou could add raw ve.etables( boiled or baked chicken or even left-over dry ve.etables toit to enhance its nutritional value/

2. IDLIS
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4ust the thou.ht of steamin.( soft idlis could make anyone

hun.ry/ Health benefits of idlis make them an ideal choice for breakfast/ #ade from rice andblack .ram( idlis are rich in carbohydrates and proteins( besides bein. loaded with vitamins and

minerals/

!hey are also low on calories( hi.h on ener.y and are easily di.estible/ "ou can team up idlis

with any side dish like chutney( pickles or any leftover .ravy like sambhar( kurma/

!ip: !he tou.hest part of makin. idlisis the batter/ Hence( it5s a .ood idea to prepare the batterover the weekend and use it when re7uired durin. the week 8the batter can be refri.erated for

about four days9/

3. OATS

4ust one servin. of oats fulfils &0 per cent of our body5s

daily fibre re7uirement/ %ats also supply us with antioidants like avenanthramides that preventblood clots and heart complications/ !he beta-.lucans 8a carbohydrate9 in oats enhance

immunity( normalise blood su.ar and cholesterol levels( and also prevent cancer/

!he ener.y oatmeal endows will keep you active the entire day; it will also satiate you till lunchtimerovince/ It says that eatin. oatmeal results in clear( .lowin. skin( reduced acne

breakouts( and si.nificant wei.ht loss/


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4. CEREALS

atin. cereals like corn( rice( bran( or soy 8to name a few9 for breakfast is the simplest way of

providin. your body with maimum nutrients at one .o/ !hese cereals are rich in carbohydrates(protein( vitamins and fibre/

!hey are low in fat but hi.h in minerals like iron( ma.nesium( copper( phosphorus and 2inc/

#ost breakfast cereals available in the market today are fortified with nutrients like folic acid(

antioidants( and phytochemicals/

Health researchers also stron.ly support eatin. cereals for breakfast/ Research conducted at the

?niversity of cranton( >ennsylvania( ?( found that breakfast cereals provide the hi.hest

levels of disease-fi.htin. antioidants as compared to other food options/

nother #ichi.an tate ?niversity reports that havin. cereals for breakfast helps mana.e bodymass inde and also aids in efficient wei.ht loss/ +ot only that( a study published in the )aily

#ail says that a bowl of cereals for breakfast is as revitalisin. to your body as a hi.h-ener.yhealth drink/

. !IL"SHA"ES

#ilk is a complete food in itself/ ?sin. the low-cal

variety of milk will ensure that you reap all its benefits minus the calories/ #ilk is an abundantsource of calcium( protein( vitamins and B( carbohydrates( 2inc( phosphorus( potassium and

riboflavin/


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ll these nutrients .uarantee that we have healthy bones and teeth( .lowin. skin( sharp eyesi.ht

and proper nerve functionin./ !he proteins 8casein and whey9 in milk are ecellent for the

.rowth and development of our muscles/

yurveda recommends re.ular consumption of milk to reverse a.ein. and its ill effects/ n

ustralian study published in the merican 4ournal of Clinical +utrition says that when youdrink low-cal milk re.ularly at breakfast( you will feel fuller and consume fewer calories

throu.hout the day/ ,ruits( when added to milk( multiply the health .ains 8see fruit salads forbenefits of fruits9/

#. $RAN"IE%&ARATHAS

Chapattis8Indian bread9 made from whole wheat flour are healthy( nutritious and fillin./ !heyare rich in fibre and protein( and low in fat and carbohydrates/ "ou can make chapattis more

nourishin. by addin. the flour of [email protected]@oats to the whole wheat flour/

Chapattisare li.ht and help in wei.ht maintenance/ Cooked ve..ies are nutrition-packed andwhen combined with chapattis make a wholesome meal that will keep you char.ed throu.houtthe day/

'. SCRA!(LED E))S

crambbled e..s are easy to make and yummy to eat/

..s are a rich source of protein and vitamins ( B and / !hey also have abundant calcium(potassium and essential minerals/ ll these nutrients make scrambbled e..s a complete meal that

bestows numerous health benefits/

Re.ular consumption of e..s averts cardiac complications( re.ulates the nervous system and

prevents cancer/ Bein. rich in sulphur( e..s promote the .rowth of healthy hair and nails/ !heproteins 8lutein and 2eaanthin9 found in e..s protect our eyes from the harmful rays of the sun

and also improve eyesi.ht/

ccordin. to a ?niversity of Connecticut( ?( study eatin. e..s for breakfast aids wei.ht loss/By keepin. you satiated for lon.( it ensures that you eat fewer calories in the day/


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*. $R+IT SALAD

,ruits make the best and tastiest sources of vitamins( minerals( su.ar( ener.y( carbohydrates(

fibre and proteins/

By miin. different fruits to.ether( you can be assured of meetin. most of your body5s nutrientre7uirements for the day/ easonal fruits are nature5s way of providin. essential nutrients

re7uired by our body durin. that particular season/

Combinin. seasonal fruits with some common ones will make for a complete meal everymornin./ Besides( yurveda recommends that you eat fruits in the early part of the day 8to .ain

maimum benefits9


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Ra.i is also believed to have properties that could delay the a.ein. process and promote

lon.evity/

Soft Dosa with Poha

Masala idli

Bread Sandwich

Garlic Bread with Cheese

Poha

Mix veg Soup

Moong Soup

Garlic Chutney

Masala Fried Idly

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Top 10 Breakfast Foods