Peanut butter and wheat bread: Peanuts are rich in antioxidants
and give you the instant boost of energy you need. Try some home made
peanut butter and have it with whole wheat bread for a nutritious and
energising breakfast.
Whole-wheat bread sandwich: If you’re a vegetarian, Dr Prasad
suggests a simple paneer, onion, tomato and cucumber sandwich. “Spread a
layer of low-fat paneer instead of cheese, as it’s a healthier option,”
she stresses. A layer of grated paneer, sliced onions, cucumber and
tomato, salt and pepper – and you’re ready to go. For non-vegetarians,
keep some boiled, boneless chicken pieces handy. Mustard sauce or
mayonnaise with boiled chicken and onions tastes fantastic, try it out
today.
Cereal: Dr Prasad warns against those sugar-coated cereals in the
market. “Choose sugar-free wheat flakes or corn flakes. They pack in
carbohydrates, fibre and protein,” she says, “add some fresh fruit or
dried fruits and nuts to make it more wholesome.” Museli that combines a
variety of grains and driedfruits too makes for a good option.
Daliya: “Popular up north, daliya (broken wheat) makes for an
excellent breakfast option,” says Dr Prasad. Daliya is unrefined wheat,
loaded with fibre and complex carbohydrates, it’s healthy and can be
made in a jiffy. Dr Prasad recommends adding a handful of nuts to make
daliya a perfect, complete breakfast.
Dosa: “Choose a multi-grain dosa — what we call adai down south —
over the regular kind,” suggests Dr Prasad. It packs in multiple
nutrients – just what you need to jumpstart your day. However, make sure
you use a non-stick pan, and less oil though.
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