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Useful tips for a good
breakfast
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BY DR. JALAJA RAMASWAMY: Why is breakfast so
vital especially for children and adolescents? Breakfast is, perhaps, the
most important meal of the day. Eating breakfast consistently leads to a
better nutritional profile. Studies indicate that eating breakfast is
frequently associated with a more balanced food and nutrient consumption.
Children who skip breakfast are more likely to have inadequate intake of
minerals such as calcium and iron, vitamins such as vitamin A and vitamin C
and fibre.
A good breakfast also reduces the possibility of
overeating at lunch and dinner. Children who eat breakfast regularly are less
likely to be associated with unhealthy eating patterns including consumption of
large amounts of sweets, aerated beverages and salty snacks.
What's a good breakfast?
Traditional breakfasts like idli, dosa and
parathas or toast made from whole wheat bread or porridge made from whole grain
cereals or cereal with milk and fruit is a great start.
Pulses/dals and eggs provide many nutrients.
Lean proteins like chicken can be used to make sandwiches to carry to school.
Fruits such as bananas, apples, oranges and
sapota are good choices.
Vegetables can be added to omelette, toast,
upma or even dosa or stuffed idli.
Either low-fat milk, curds or cheese must be a
part of the menu.
The ideal drink is a glass of milk.
What to avoid
Refined cereals, high sugar, high fat and fried
foods and carbonated drinks.
White bread, biscuits, muffins and cakes,
laddus and kheers.
Read
the full article from The Hindu
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