In the morning rush, the first meal of the day often becomes a casualty. The relevance of a wholesome breakfast is overlooked quite a few times. Nutritionists say a healthy male of average build must consume 2,800 calories daily, out of which 1,000 calories should come from breakfast alone. A perfect daily diet should be an appropriate mix of complex carbohydrates, fats and proteins. However, in a stunning revelation, it is noted that an average Indian’s diet has protein inadequacy of about 20%.
A healthy breakfast is a combination of complex carbohydrates, good fats and proteins. But a basic understanding of what is good and bad will go a long way in ensuring your day begins healthy. Here is a list of what is good and bad for your health.
- Bran wheat flakes with yogurt or low-fat milk and some crushed nuts.
- Egg and non-fried vegetables, stuffed parantha with chaas, besan cheela with curd.
- Oats khichdi with curd or oats porridge with soya milk.
- Whole wheat toast with extra virgin olive oil (not butter) as a spread with boiled eggs (with yolk if you don’t have cholesterol) and fresh orange juice.
- Sausages with toast.
- Tetrapack juice with toast.
- Paranthas cooked in oil.
- Cheese toast with coffee.
One easy way of taking care of protein deficiency is by adding nuts, especially peanuts, or mixing cereals and legumes in equal amount. Including peanut in your diet is found to be a tasty way of increasing the protein intake. Peanuts score high on PDCAAS (Protein Digestibility Corrected Amino Acid Score) value that makes it one of the best protein sources. If convincing your child to munch on peanuts in the morning is difficult, the next best alternative is peanut butter.
Peanut butter is high in energy, easily digestible, good fats and nutrients without any downsides. A good way of increasing protein in the diet is by consuming low fat milk or egg whites.