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 Breakfast is the most important meal of the day

  Last Updated : Oct 26,2018

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Breakfast is the most important meal of the day.


Kick-start your day with a nutritious meal to stay healthy and fit

Nutritionists have long considered breakfast as the ultimate brain food. I cannot reiterate that point enough. Breakfast is really the most important meal of the day, and by skipping it, you will not lose weight but you will certainly lose out on a whole range of benefits.

My team of nutritionists outlines here some reasons to ensure you have a good breakfast every day:

1. Most important meal of the day : Our body is similar to a car in that it needs fuel to run, and like a car, the better you look after your body, the longer and better it will run. Breakfast is the start to your day and as the name suggests, it is necessary to ‘break’ your all-night ‘fast’ and fuel your body for the day.

2. Meets one-fourth of your nutritional requirements : Having breakfast means consuming fibre-rich, high-protein and low-fat food. Thus, breakfast helps to meet our nutritional requirements and prevents nutrient deficiency.

3. Maintains normal weight : A good breakfast keeps you energetic and healthy as it provides the necessary nutrient boost, improves your metabolism, and prevents bingeing on high calorie foods later in the day. Some people think that by skipping breakfast, they will lose fat quickly. However, they are not only disturbing their body, but will certainly crave for something unhealthy or have a huge meal for lunch.

4. Ensure excellent memory function : Studies have shown that eating breakfast improves memory and learning. That means you are actually feeding your brain, rather than the stomach.

5. Improves overall health : A good breakfast has a positive impact on lowering cholesterol, which reduces the risk of heart disease. Studies have shown that persons who skip breakfasts are more prone to diabetes risk.

6. Helps avoid sugary and fatty foods : A hearty breakfast will discourage you from grabbing a mid-morning sugary snack or opting for fried food in the evening.

7. Lessens anxiety : Studies have proved that children who skip breakfast tend to be more anxious, tired, and restless, which may lead to more aggressive behaviour.

A balanced breakfast should provide:

1. About 25% of your daily calorie intake.
2. A mix of carbohydrates, protein and fibre.
3. A serving of fruit.
4. Plenty of fluids.

A good breakfast keeps you alert and energetic throughout the day. So, begin your day with the right mix of ingredients to give you a good start and keep energy levels perked up till lunch. By eating a good breakfast parents can set an example for their children, so ensure that the whole family sits down to a wholesome breakfast every day.

breakfast is the most important meal of the day

 by Tarla Dalal
coconut water with coconut meat | coconut water with malai | benefits of coconut water | nariyal ka paani with malai | with 14 amazing images. Coconut water with coconut meat is a refreshing drink. Coconut water with malai has a nice texture, which is quite unlike any juice you have ever had before. Learn how to cut coconut and make nariyal ka paani with malai in a step-by-step fashion. Making coconut water with coconut meat is very simple. Cut open the tender coconut, remover coconut water and coconut meat and blend them together in a mixer till smooth. The art is to learn how to cut open the coconut to get coconut water and malai. The roadside vendors who sell these coconut are the people who have mastered this art. Coconut water with coconut meat has a pulpy texture, and when served chilled, it tingles your taste buds with the mildly-sweet but electrifying flavour, which is unique to coconut water. The best way to serve coconut water with malai, is to chill the coconut water earlier, but blend the drink just before serving. Do not blend it and then refrigerate because it will lose its fresh taste and texture. The are many benefits of coconut water. It is a cooling drink which is quite pleasing to the stomach. It can relieve acidity and help balance the water and electrolyte balance in the body. Kids, adults, senior citizens – all can have this healthy drink. Coconut water with coconut meat is enough to recharge you after a tiring day. Enjoy coconut water with coconut meat | coconut water with malai | benefits of coconut water | nariyal ka paani with malai | with step by step photos.
 by Tarla Dalal
A mellow combination of fruits makes this a pleasant and soothing smoothie that will rejuvenate you on even the worst of days. Both pear and papaya are easily available fruits, so you can make this any time. Curd gives the smoothie a nice tang, while papaya gives it a vibrant colour and volume. Pear, on the other hand, gives a juicy sweetness to the smoothie. Enjoy the Papaya, Pear and Yoghurt Smoothie immediately after preparation to enjoy its fresh taste and creamy mouth-feel. It is a nice way to include papayas in your breakfast . You will also relish other papaya based smoothies like the Papaya and Green Apple Smoothie and the Papaya Mango Smoothie .
 by Tarla Dalal
Kale is considered by experts to be one of the most nutrient-dense ingredients in the world, and fortunately for us, it is tasty too, especially when you choose the mildly-flavoured, small-leaved variety. Here, we have made a mouth-watering Palak, Kale and Apple Juice, which has a very balanced flavour and nice texture. The ingredients are rich in iron, vitamin C and fibre, which makes it a nutritious snack for weight-watchers. It is quite filling, as all the fibre is retained and not strained. The natural sweetness of apples and honey is enough to flavour this juice, so avoid adding sugar to it.
homemade almond bread without eggs | keto almond bread | eggless almond bread | low carb almond bread| with 20 amazing images. A loaf without wheat? Unbelievable but true, and absolutely awesome too. Behold the homemade almond bread made with Almond Milk. This homemade almond bread without eggs recipe is a better option for those that don’t have eggs as in the recipe Almond Flax Bread with Eggs. This is a really unique snack, which tastes great and is chock-full of good health too. It is gluten-free, which means that even gluten-sensitive people can enjoy it. This eggless almond bread is perfect for those on a low-carb diet and it has only 2.3 grams of carbs per slice of almond bread making it excellent low carb snack. I would like to share some important tips to make the perfect low carb almond bread. 1. It is very important to have a fine grained almond flour to yield best results and great texture. 2. Also, pour apple cider vinegar or any vinegar. This is what will activate the baking powder, do not skip it. You can even substitute it with lemon juice. 3. Ensure your baking powder is fresh. Check the use-by date or test it by putting a little baking powder in a glass of warm or hot water. If it fizzes, it’s fresh to use. homemade almond bread without eggs is a very healthy for all. Made mainly from almonds or almond flour and some flax seeds. Almonds are rich in B complex vitamins such as Vitamin B1, Thiamine, Vitamin B3, Niacin and Folate which plays an important role in the brain development. Almonds balances your cholesterol levels. almonds have a very low glycemic index and good for diabetics. Flax seeds are high in soluble and insoluble fibre which prevents surges in blood sugar levels. The Almond Bread is a healthy gluten free snack for weight loss, and snack for athletes. You can enjoy it as it is, or with Peanut Butter. Packed in a foil and refrigerated, it stays good for around five days. Enjoy homemade almond bread without eggs | keto almond bread | eggless almond bread | low carb almond bread
 by Tarla Dalal
chana dal pancakes | healthy chana dal pancakes |chana dal pancakes for diabetics | with 26 amazing images Chana dal pancakes is made of soaked chana dal mixed with vitamin rich vegetables and protein rich curds to enhance its taste. Grated ginger and green chillies add the much-needed spice to the chana dal pancakes. Cook these split bengal gram pancakes over a slow flame as the chana dal is coarsely ground and will take a while to cook well. What makes chana dal pancakes healthy? Chana dal is a very beneficial pulse for diabetics as it helps in the utilisation of sugar effectively causing a slow rise in blood sugar levels because of its low glycemic index. There is a 1/2 cup of methi leaves used in chana dal pancakes and see why we love that. Fenugreek leaves help in improving glucose and insulin responses, hence good for diabetics. The levels of cholesterol also reduced with intakes of fenugreek leaves. These Indian chana dal pancakes are extremely filling and you could have that for a heavy breakfast or it would suffice for dinner. Serve chana dal pancakes with green chutney. Enjoy chana dal pancakes for diabetics and weight loss with detailed step by step photos below.
 by Tarla Dalal
oats upma | oats upma with vegetables |healthy Indian oats upma | quick oats upma |with 24 amazing images. oats upma is a super healthy Indian breakfast upma recipe which is made from oats, vegetables and spices. What we love about healthy Indian oats upma is that its very easy to cook and the ingredients are easily available in the Indian kitchen. oats upma with vegetables is far healthier than the traditional upma which is made from rava. Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. Here, fibre-rich oats is cooked along with a traditional, flavourful tempering and scrumptious, colourful veggies like carrots and peas, which add to the flavour and visual appeal of the oats upma. I would like to share some important tips to make the perfect quick oats upma. 1. Take care to roast the oats well, to remove the raw aroma and also ensure that the final texture of the upma is nice and not gooey. 2. Prefer to use olive oil for this recipe as it will add some omega-3 fatty acids , which reduces the inflammation in the body and prevents the onset of diseases and even avoid further damage to body due to any pre-existing disease. The Oats Upma is quite filling, and ideal for breakfast as it will easily keep you satiated till lunch time. Being fibre-rich, this upma can also be had by diabetics, but in that case, the sugar should be avoided. Enjoy how to make oats upma | oats upma with vegetables | healthy Indian oats upma | quick oats upma with detailed step by step photos and video below.
 by Tarla Dalal
rice and moong dal idli | rice and green gram idli | rice and green moong dal and urad dal idli| with 30 amazing images. Rice and Moong Dal Idli is a variant of the most popular South Indian snack, idli, which is traditionally made with rice and urad dal. The well-tested proportions of rice and green moong dal used in this Rice and Moong Dal Idli recipe result in a pleasant texture, taste and colour, which will be loved by all your family members. It is a nutritious, protein-rich Rice and Moong Dal Idli, further enhanced with vitamin-rich vegetables. Works well for breakfast or an evening snack. This is a slightly heavier Rice and Moong Dal Idli because of the presence of green moong dal. You need to oil your idli moulds well, so that the Rice Green Moong Dal Idli comes out clean after steaming. Have a look at our collection of veg steamed recipes. Serve the Rice and Moong Dal Idli immediately with Sambhar and chutney. Enjoy how to make Rice and Moong Dal Idli recipe with detailed step by step photos below.
 by Tarla Dalal
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 by Tarla Dalal
Khakhras are a handy jar snack. They give wonderful company to a cup of hot tea , silence your tummy whenever a sudden hunger pang strikes, and can be carried around in your handbag to snack on, anytime you are peckish. These crisp and tasty Oats and Methi Multiflour Khakhras are full of iron-rich ingredients like fenugreek, jowar and nachni, which not only contribute iron to the recipe, but also improve the flavour and texture of the khakhra remarkably. Oats brings to the table loads of fibre, which helps to keep your digestive tract healthy. So, whenever you find time, make a batch of these scrumptious khakhras and stock them in an airtight container. Click here for more nutritious recipes for pregnancy .
Pep up nachni flour by mixing it with moong dal and paneer to make an ideal breakfast paratha! cooked moong dal also provides the necessary binding.
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Use the popular palak-paneer combination to make rotis with rice flour and ragi flour, both of which are gluten free!
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Breakfast is the most important meal of the day
 on 13 Jul 17 11:48 AM

Behaad badiya jankaari naste ki dishes ke bare mein. Nariyal pani tho bachee pee jate hai par malai nahi kate. Coconut Water with Coconut Meat is the best way to give whole nariyal with malai. And it taste very good. Lovely & easy recipe.Chanadal ke pancake bana chuki hoon. It was healthy & delicious.
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Tarla Dalal    Glad you liked the article.
12 Aug 17 09:59 AM