Healthy breakfast options

Nutrition and fitness expert Suneet Kaur suggests plenty of breakfast options suitable for people with different needs

Breakfast kick-starts the metabolic process of the body giving you an energy boost that lasts through the day. A healthy breakfast provides essential nutrients and leaves you with a sense of well-being. What you eat depends on age, physical condition, activity level, climatic and weather conditions.

For healthy people
For average healthy people, a balanced breakfast includes carbohydrates, proteins, fat, vitamins, minerals and fresh fruits. The quantity depends on individual activity levels during the day. Whole wheat daliya, wheat flakes, cornflakes, cheese and vegetable sandwich or paratha, eggs, butter, milk or lassi and seasonal fruits and juice are good options.

Child breakfast
Growing children need proteins, calcium and minerals for muscles and bones. Stuffed paratha (peas or potatoes) or puree bhaji, cheese omelette with buttered toast, milk with protein supplements and fruit like apple, orange or bananas could be given in various suitable combinations on different days.



For the elderly
The elderly should have breakfast items with a little less of carbohydrates and fats, and more of proteins, calcium and vitamins. A small portion of whole wheat bread, whole wheat daliya or wheat flakes or cornflakes, cottage cheese, egg white, skimmed milk, yogurt and fruits is good.

For diabetics
Diabetic patients need breakfast high in complex carbohydrates, fibre and proteins and low in fat, sugar and glycemic index. Oatmeal porridge, whole wheat or multi-grain or soya or chana-mixed bread or roti with egg white or peas or methi leaves, with skimmed milk and apples are ideal diabetic breakfast foods.

Suffering from heart-related problems
For people with cardiovascular problems, opt for a low-cholesterol, and fat-lowering diet with high fibre, complex carbohydrates, unsaturated fats and antioxidants, such as oatmeal porridge with skimmed milk garnished with walnuts, almonds and flax seeds, multi-grain muesli, whole wheat bread without butter, white of egg,  cottage cheese, vegetables, fruit, skimmed milk, and low fat yogurt. Restrict salt and sugar. 

During menopause
Menopausal women should have more of proteins and calcium, and include eggs, milk and milk products like cheese, yoghurt, milk shakes, and fruits in their breakfast foods. 

The overweight
The obese should avoid high carbohydrates, fat and sugar-rich items and include fibre-rich, low fat and vitamin-rich foods. Avoid bread, butter, cheese, full cream milk, fried eggs, omelette, and eat whole wheat daliya with vegetables, skimmed milk, green tea, and fruits. They should never skip breakfast and must have it early.