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what is a healthy breakfast recipes & Foods options for kids & Family
from: jamesWeve heard that breakfast is the most important meal of the day. But is packaged juice and bread enough to fuel your day?
Most of the indians dont like to start their day with anything too heavy. So Dry snacks are light and very convenient to stock. Always make sure to have lots of fruits before starting of the day and pack up the vitamins. It gives enough fuel to your body and keeps you light.
Some of the Western mix Breakfast
Toast and butter: White bread is a bad option; whole wheat or multi-grain bread is digested better. White bread has refined sugar that hinders weight loss and is also high in sodium that leads to water retention and hyper tension. The bread-butter combination has no calories.
Baked beans: Beans are full of proteins that our body needs to generate energy. Adding vegetables such as mushroom, corn, capsicum will raise the fibre content, making the food easily digestible. However, canned beans have preservatives and consuming them over a long period can cause complexities including food poisoning. Also, most preservatives have ajinomoto that makes bones brittle.
Pancakes with honey: Pancakes can be improved with mashed fruits; bananas are a great option as they add sugar and are known to have antacid effects that protect against stomach ulcers. They are also a good source of potassium which helps regulate blood pressure. Avoid honey as its only plain sugar; its a myth that it is good for health.
Fresh orange juice: Juices are always good for health, but then whole fruit is better since juice lacks fibre. Freshly made juice is better than canned juices which are full of preservatives, even if they claim to be natural.
Muesli or wheat flakes: Muesli or wheat flakes are an ideal breakfast component. They have high fibre content that helps bowel movement and aids weight loss. By adding milk to it, you add calcium that strengthens the bones and gives you proteins. Fruits such as apple, banana or mango raise the health quotient even more.
Indian style breakfasts
Khakra: Plain khakra is a good for health unless it is smeared with ghee which contain empty fats. Khakras made of bajra, whole wheat, or methi are a very good source of fibre.
Chakli: Deep fried foods such as chaklis cause cholesterol problems. Try soya chaklis instead. Soya contains proteins and phytoestrogen that maintains blood pressure and libido.
Khari biscuits: These again raise cholesterol levels as they are made of maida and hydrogenated fat; try whole-wheat cookies which are full of dietary fibre.
Tea: Tea is a main cause of headaches and constipation. However, if you cant get rid of the habit, add adequate milk, or opt for herbal teas that have medical properties.
Fruit: Fruits are very high on vitamins and always the best option.
Batata Poha: Poha comes into the cereal category and is rich in fibre. It has iron which maintains the haemoglobin level. However, potato contains plain starch and calories. Use sprouts instead which add to the protein content aiding muscles building.
Upma: Rawa, the main ingredient in upma, has carbohydrates which produce energy. It also has Vitamin B complex which maintains metabolism rate. Urad dal has protein. Add vegetables such as corn, peas and coriander to stabilise blood sugar levels and reduce risk of heart disease and kidney problems.
Lime juice: Unlike orange or sweet lime, lemon juice cannot be had on its own and diluting it is the best way to consume it.
Being rich in Vitamin C, it purifies the blood and improves the bodys ability to get rid of toxins.
Dhokla: Dhokla is rice and pulse unified together into a meal. It is rich in proteins, and when tempered with mustard seeds, helps soothe migraines and arthritis.
Green chutney: Mint and coriander have plenty of folic acid that prevents anaemia and ulcers. Green chutney beats fattening coconut chutney any day!
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