Five foods for balanced breakfast


Starting the day with breakfast is a simple way to make a difference to the overall well-being of an individual. In spite of the several benefits of breakfast consumption, the phenomenon of skipping breakfast is widely prevalent, especially in an urban set-up where mornings are really rushed.

The ‘India Breakfast Habits Study’ has revealed that one in four urban Indians claim to skip breakfast and about 72% skimp by having a nutritionally inadequate breakfast. Isn’t it alarming? Over the years, numerous studies have demonstrated that eating breakfast has several health benefits and can impact future health of an individual. But given today’s fast-paced life, Indians are increasingly undermining the importance of a well-balanced breakfast.

So what makes for a balanced breakfast? A balanced breakfast should consist of foods from at least three essential food groups, e.g one serve of whole grains, one serve of dairy (milk or curd) or lean proteins and one serve of fruit or vegetables. It should provide essential nutrients like protein, fibre, vitamins and minerals besides energy.

Here are some nutrient-rich foods you could incorporate as part of your balanced breakfast:

1. Oats. Oats are cereal grains that are high in protein and are a great source of fibre, especially soluble fibre. Oats contain beta glucan, a soluble fibre which has cholesterol lowering effects and therefore considered heart healthy. It also provides some minerals like iron, magnesium and zinc.

2. Barley. Barley is one of the first cultivated grains in the world, dating back nearly 13,000 years. It has the distinction of having the highest amount of dietary fibre among the cereals. Barley is chewy with a distinct nutty flavor, and is a good source of B-complex vitamins like vitamin B1, B3, B6 and biotin as well as minerals like phosphorus and manganese. Barley is also low in fat, and scientific research has shown that consumption of barley can help in lowering blood cholesterol levels.

3. Wheat. Like barley, wheat too is among the world’s oldest cultivated grains, and a source of vegetable protein. Its easy availability makes it a vital ingredient in many dishes. Whole wheat is a good source of protein and is stocked with vitamin B1, B3 and B6 making it a healthy addition to one’s diet.

4. Dried fruits. Dried fruit is fruit that has had almost all of the water content removed through drying methods. The fruit shrinks during this process, leaving a small, energy-dense dried fruit. Dried fruits are a good source of micronutrients and antioxidants (phenols) in general. Raisins, for example, contain iron and magnesium that are essential for normal functioning of the body.

5. Nuts. Nuts provide healthy fats, protein and fibre. They also provide vitamins and minerals and are a versatile food that can be incorporated in various recipes. Different nuts are rich in different nutrients. Almonds, for example, provide fibre, calcium and vitamin E.