Since breakfast is one meal which most people eat at home, it can allow us to make better food choices and stick to regimes and supplements. Several studies show that breakfast helps boost your intake of important nutrients—complex carbohydrates, proteins, vitamins, minerals (especially calcium) and fiber. People who miss breakfast usually don’t make up for certain essential nutrients. This was clearly indicated by a study in Spain which highlighted the importance of breakfast in meeting the daily recommended calcium intake for schoolchildren. Subjects with the greatest intakes of milk products and calcium at breakfast also showed greater intakes of these foods over the rest of the day.

Practically, breakfast is a meal to wake the stomach up. You do not need to eat immediately upon waking, but try to eat something small within an hour or two of getting up. Also, it must not be large or heavy to cause discomfort. A heavy breakfast can lead to a slump in energy and be counter-productive. This is particularly true when leg work or physical activity is limited after breakfast. Avoid high fat and high glycemic foods if you are going to be inactive after breakfast.

HEALTHY BREAKFAST OPTIONS
Whole grain cereal/muesli/granola + milk (low fat milk or soya milk)
Egg + whole grain toast with vegetables or fruits
Sprouts and legumes
Nuts, seeds and fresh or dried fruits with yoghurt/milk
Vegetable juice with fruit and cheese
Bowl of seasonal fruits topped with low-fat yoghurt
Wholegrain chapatti stuffed with vegetables
Poha / upma/ dosa/ idli/ uthapam/ soya snack with vegetables
BEVERAGES
Milk - soy/ low fat dairy milk
Tea / coffee
Lassi / chaach
Milk shakes and cold coffee
Smoothies
Lemon water
Fruit and vegetable juices
Green tea
Barley/Chana sattu