Healthy Breakfast is the most important meal of the day, that we all know. but why?
Around 2/3rd of the world population is suffering from obesity and what I meant by that is the Body Mass Index value of all these people is greater than 25. It is said that “Have a breakfast like King, Lunch like a common man and supper like a beggar “. So here is the list of top 10 healthy breakfast which is basically low calorie/carbs so it wouldn’t stack up on your weight.
Poha is a traditional Maharashtrian dish served as a breakfast or even as a snack with tea. It the best combo loved by Indians. Its a simple dish consists of flattened rice, peanuts, and few spices. It is light and satisfactory with fewer carbs/fat.
Nutritional Fact: 158 calories per serving, 0.2 grams fat, 0.1 gram saturated fat, 4.2 milligrams sodium, 35 grams carbohydrate, 0.1 grams fiber, 2.9 grams protein.
Upma or uppumavu is a South Indian dish cooked as a thick porridge from dry roasted semolina or coarse rice flour. Various vegetable and seasoning spices can be added to the recipe as per the individual choice and availability.
Nutritional Facts: 142 calories per serving, 4 grams fat, 1 gram saturated fat,179 milligrams sodium, 21 grams carbohydrate, 2 grams fiber, 3.5 grams protein.
Dosa is an Indian version of pancake made out of a fermented batter. The main ingredients are rice and black gram. Traditionally it is served with sambar, potato stuffing and chutney.
Nutritional Facts: 168 calories per serving, 3.7 grams fat, 0.5-gram saturated fat,179 milligrams sodium, 21 grams carbohydrate, 2 grams fiber, 3.5 grams protein.
Idli or Idly are the savory rice cake served with hot sambar and chutney. It is made by steaming the batter consists of rice. The fermentation process helps to breaks the starches which make it easy for metabolic activities of the body.
Nutritional Facts: 304 calories per serving (3 idlis and 1 cup of sambar), 2 grams fat, 0.3-gram saturated fat,427 milligrams sodium, 61 grams carbohydrate, 8.9 grams fiber, 12 grams protein.
Paratha is a tortilla with various kinds of stuffing like potato mushing, paneer stuffing, leafy vegetable stuffing and much more. It is the north Indian type of dish with high fiber and protein.
Nutritional Facts: 258 calories per serving, 10 grams fat, 4.6-grams saturated fat,357 milligrams sodium, 36 grams carbohydrate, 7.6 grams fiber, 5 grams protein.
Oatmeal is made of hulled oat grains that have milled, steel-cuts or rolled. The oats may be eaten uncooked as muesli or cooked with water or milk to make porridge. Various adding can be used in oats such as dry fruits, strawberries, and ingredients according to the availability.
Nutritional Facts: 166 calories per serving, 3.6 grams fat, 0.7-grams saturated fat,9.4 milligrams sodium, 28 grams carbohydrate, 4 grams fiber, 5.9 grams protein.
7) Egg white sandwich
Egg white sandwich is a sandwich with egg fillings. Sliced boiled eggs or egg salad are popular options. Fill stuff in between two bread pieces is British originated.
Nutritional Facts: 254 calories per serving, 8.5 grams fat, 4.3-grams saturated fat,746 milligrams sodium, 29 grams carbohydrate, 1.5 grams fiber, 16 grams protein.
Fruits are one of the best options for breakfast with no fuss of baking/boiling/steaming and all. It’s all natural, full of proteins, minimal fats, natural sugar, and great taste. It contains all the required proteins, minerals and ions required for a body to nourish in a great manner.
9) Egg omelet
Egg omelet is a dish made by the beaten eggs fried with butter or oil in frying pan. Omelet can be eaten with or without stuffings like cheese, vegetables, mushrooms, or even a ham. Egg omelet is super easy to make within a few minutes and adding spices will enhance its taste accordingly.
Nutritional Facts: 323 calories per serving, 25 grams fat, 5.9-grams saturated fat,533 milligrams sodium, 1.4 grams carbohydrate, 0.1 grams fiber, 21 grams protein.
10) Bread and Butter
Bread and butter are like a savior of all times, easy to make and tasty as anything. Having whole wheat bread and saltless butter can even cut more fat and makes it even more healthy.
Nutritional Facts: 168 calories per serving, 12 grams fat, 7.5-grams saturated fat,241 milligrams sodium, 12 grams carbohydrate, 0.7 grams fiber, 2.3 grams protein.
These were the Top 10 healthy Breakfast of all times, so eat healthily and be healthy.