It is important to understand that breakfast is the most important meal of the day. What you have for breakfast should provide you with enough nutrients to manage the energy needed for the rest of the day.
It should be balanced with the adequate amount of carbohydrates, fats, proteins, vitamins and minerals. Do you wonder what is the “healthiest food to eat for breakfast”? We are here to help you.
List Of Healthiest Breakfast Meals
Here is a list of the best foods to eat in morning, you can include these food items in your first meal of the day; to keep you active and energetic throughout the day. ‘Bon Appetit’.
Oats are the first thing that should be eaten in the morning after a glass of lukewarm water. You can have this item in many forms. You can make a porridge of it with pulses or have it with milk.
You can just boil it in water and sprinkle some Cinnamon powder and Chia seeds; it is the healthiest breakfast to have in the morning; especially if you are trying to lose weight.
You can make oats cookies and cakes as well. Oats are rich in fibre and carbohydrates. It has good cholesterol and it keeps your stomach full for a long time.
Oats can be cooked easily. So if you have a busy morning schedule, this is a boon to have.
Having a little protein in the morning can be beneficial for your health, especially if you work out. Our Indian diet is very low in protein. If you are a non-vegetarian, try having one or two boiled egg whites in your breakfast.
You can even have an omelette with toast or scrambled eggs. Eggs can be cooked in multiple ways and they are high in protein and fats. Eggs are easy to cook, in minimum time. It is easy on your budget and a very healthy item to have in your breakfast menu.
Yoghurt or curd is an essential item. It is one of the healthiest breakfast meals available. It is a rich source of protein and vitamins. It will boost your metabolism and provide support to your immune system.
The main difference between yoghurt and curd is that curd is made from curdling of milk using vinegar or lemon juice whereas yoghurt is made from the fermentation of milk using bacteria. Both are beneficial for your health, they are a good source of calcium and phosphorus.
Fruits can be included in every meal, but having it in your breakfast is the best. Fruit salads are the healthiest breakfast to go. Have a glass of fresh juice without any sugar alongside your meal of egg and toast for a healthy breakfast.
You can even eat fruits like bananas, apples, strawberries, oranges; they are a rich source of vitamin A, B and C. They are a good source of carbohydrates and fibre.
It will keep your stomach content till your next meal that is supposed to be your lunch. Have a fruit salad, it will be good for your skin as well. You will be eating unprocessed and natural sugar, which is what your body needs.
Include some nuts and dry fruits as well like raisins, walnuts which have essential oils and minerals; these are often left out in your balanced meal.
Dosa is a south Indian dish which is enjoyed everywhere in India. It is a light snack and a perfect meal for your breakfast.
Have a Rava or Plain Dosa without the potato and vegetable stuffing for a satisfactory meal. Dosa is high in carbs and it will give you the energy that is required for the rest of the day.
It is also a little high in fats so it is advised to have one or two Plain Dosas with less or minimum oil. Use olive oil whenever possible. Of course, it will take more time to prepare a Dosa than your cereals, but it will be a change from your daily breakfast and it will definitely satisfy your cravings.
Poha is another Indian food; it is a light snack of flattened rice made in the minimum amount of oil. Put your favourite vegetables in it and a bit of lemon juice to have a lip-smacking and delicious snack ready for your breakfast.
Poha contains carbs and fats that are required by you in a limited amount. It is easy to cook and a very healthy option to include on your weekend breakfast menu. It has high nutritional values. It has good fat and it is low in calories. It is a wholesome meal with fibre, antioxidants and iron as well.
Having cereals for breakfast is very common. Cereals are a good source of protein and fibre. It is a complete package for your breakfast. It can be taken with milk and it keeps your stomach filled.
But it is important to remember that cereals are not 100% healthy, after all, they are processed and contain preservatives and added sugar. They contain fortified nutrients. So have a small portion of it, for a change of flavour, avoiding adding extra sugar.
Eat cereals with a high fibre claim on it and try having it with fresh fruit juice or boiled eggs so that you don’t have to take a second helping.
Of course, there are varieties of cereals available in the market to choose from. Oats can also be added to your cereal to make it healthier. You can have Muesli rather than corn flakes.
Upma is an Indian dish which is generally served as a snack in north India and a breakfast meal in south India. Having Upma included in your meal is a blessing. It is made from Rava which is not processed and it is very healthy.
It has iron and vitamin in it. It requires less than a spoon of oil to prepare. You can add your favourite Vegetables to it and peanuts as well. Peanuts are high in protein and cholesterol. This is a food item that you are allowed to have a second helping if the first one was not enough.
Sprouts And Legumes
Having a good source of protein is essential, especially for people who are vegetarian. Having a bowl of legumes and sprouts in the morning is the best thing that you can give to your body, they are high in protein and fibre and very low in fats.
It is one of the best foods to have for your breakfast. Include fresh sprouts and legumes in your meal every day. It contains roughage that will ease your digestion.
You can even have lentils and pulses included in your breakfast. Legumes like soybean can be an alternative for people who do not consume meat.
You can make a salad of all the legumes and have it as a meal. It has various minerals like magnesium, copper, zinc and iron. These are not present in most of the food that you eat.
Rava/Sooji Idli is another option that you can have. Idli is a light snack that has carbs and fat. Since it is steamed, it doesn’t have oil at all; hence very healthy to eat. Have it alongside Sambar made at home, using lots of vegetables.
It is served with peanut chutney. It can be prepared from Urad Daal(pulses) and rice. You can modify these little Idli cakes by adding veggies to the Idli batter.
A sandwich made with brown bread and lots of vegetables is a complete package for a healthy breakfast. Brown bread has carbs and fibre and it should replace your regular bread.
You can have a peanut butter sandwich or a vegetable cheese sandwich for a wholesome breakfast. A little bit of cheese will not be harmful.
Do not add any processed ingredients to your sandwich. Do not substitute a homemade sandwich with a burger or Subway sandwich; they are high in bad cholesterol.
Prepare your own sandwich and put a lot of green leafy vegetables in it. You can even use Avocado to make your sandwich.
Along with food, a meal is incomplete without some drinks. The liquid you drink is very important for your body to keep it hydrated. Take plenty of glasses of water throughout the day. You can have green tea in the morning along with your breakfast, do avoid milk tea which has sugar.
You can have fresh fruit juice or a glass of fat-free milk or soy milk as well. Drink lukewarm water with a tablespoon of honey in it or lemon juice for better metabolism.
Even a little caffeine is a good thing to have in the morning, so you can have a cup of coffee to increase your attention span and not feel tired for the rest of the day.
A Healthy Meal Lead To Healthy Body And Mind
These are a few items that can be added to your breakfast. It is important to note that most of these should be prepared at home so that they don’t contain any processed item or preservatives or chemicals.
You can have your cheat days as well where you can hog on pancakes and waffles or cheese, but they should not replace your daily meals. A happy meal will make your body and mind healthy and keep your soul satisfied.