Make breakfast interesting with
these wholesome options
Breakfast is the most important meal of the day
, but more often than not, we tend to skip it. When you go to bed at night,
your body undergoes a long fast, and even though it has rested and repaired
itself for the coming day, it craves food and water. This is why breakfast is
essential. “There are four things that one must remember about breakfast,“ says
nutritionist Anupama Menon, adding, “These are -your sugar levels need to rise;
it must contain both carbohydrates and proteins; breakfast must be consumed in
under 45 minutes after you wake up; and you must drink 300-400 ml of water.
Morning meals can be divided into two parts -one smaller portion that is
consumed within 20-30 minutes of waking up, and the other larger, a portion
that is consumed within 1.5-2.5 hours of waking up.“ Here's a seven-day breakfast
menu that is wholesome and yummy...
MONDAY
CHEESE IT UP
As you wake up: 6-7 almonds and 150 gms of fruit
Breakfast: 2-3 slices of whole wheat bread, one slice of cheese, veggies of
your choice and a glass of buttermilk
TUESDAY
MAKE IT SOUTH INDIAN
As you wake up: 3 teaspoons of flaxseeds and two
dates Breakfast: Pick between three idlis or two dosas with sambhar chutney.
Add half-teaspoon of extra virgin coconut oil or sesame oil
WEDNESDAY
SMOOTHIE IT OUT
As you wake up: 150 ml of low-fat cow's or almond
milk, and six walnut halves Breakfast: Smoothie (blend four tablespoons of
oats, one cut fruit, half cup yoghurt, 3-4 almonds, 1-2 teaspoons palm
sugar).If you're still hungry, add a slice of wholewheat bread
THURSDAY
WHIP THOSE EGGS
As you wake up: Juice of tomato, carrot, celery,
palak, lime and a little mint, with one teaspoon of jaggery and 20-30 peanuts
Breakfast: Two slices of whole-wheat bread, omlette or egg burji made with two
egg whites, and half a cup of fruits
FRIDAY
AMERICAN BREAKFAST
As you wake up: Three prunes and three teaspoons
of sunflower seeds Breakfast: Two wholewheat pancakes (made from whole wheat
flour, egg, milk, jaggerypalm sugar), one teaspoon butter
SATURDAY
PUNJABI STYLE
As you wake up: Half a cup of muesli, eaten
plain Breakfast: One large or two small parathas, stuffed with 50 gms potato or
paneer, one teaspoon gheebutterolive oil, and half cup curd with veggies
SUNDAY
UPMA DAY
As you wake up: Half a cup of avacado or three
teaspoons flaxseeds, with two egg whites Breakfast: 1-1.5 cups of upma or poha
(include veggies and peanuts if required), and one glass of buttermilk
|
Amreen Badani
|
BT27MAY15
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