Shreya Gupta Published: 19 Jan 2021, 17:33 pm IST
Our parents have always told us that breakfast is the most important meal of the day and even nutritionists agree! There’s no doubt that skipping your breakfast is a big no-no but having the right breakfast is equally critical. Including healthy foods in the first meal of the day provides your body with essential nutrients and minerals first thing in the morning.
Needless to say, proteins are an essential feature of a healthy breakfast but the Indian diet is usually extremely heavy on carbohydrates. Hence, one might find it tough to incorporate proteins in their diet. To make your breakfast decisions easier, we’ve brought you 7 desi protein-rich breakfast ideas:
1. Dalia
Dalia is high in dietary fibre and protein. Apart from providing with a dose of energy right in the morning, it can also help with weight management in the long term. What’s more, you can try different ways to cook it.
2. Sprouts salad
Sprouts salad is not only tasty but also a good way to add dietary fibre and protein to your daily diet. In addition, it makes for a light breakfast. What’s more, it also contains vitamins and minerals that can add a good punch of flavour and health to your breakfast.
3. Egg or paneer bhurji
Paneer or egg bhurji is a protein-packed dish that should be included more in your breakfast! You can give your own twist to the bhurji by adding vegetables or extra green chilli for enhancing the taste.
4. Oats idli/uttapam
If making regular idlis or uttapam is a task for you, then try to prepare these South Indian dishes with oats. Not only are oats healthy and rich in protein but also very easy to cook! You can turn your breakfast into a treat with this wholesome superfood!
5. Poha
One of the most famous breakfast options all across the nation, poha has everything that you can ask for. It is light on your stomach but filling enough to keep the hunger pangs away for hours. Moreover, it is also rich in carbs, proteins, fibre, and fats. You can add some peanuts to it to push up the protein content.
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6. Chilla
If you are going to make chilla, you need to know it’s too versatile and comes with multiple options! You can make chilla using besan, moong daal, suji or oats. All these ingredients are healthy but taste different. What’s more, these ingredients score high in the protein department!
7. Upma
Upma is quick and easy to prepare but a wholesome option for breakfast. It’s a good source of energy that can help you stay active all day long!
Make these dishes a regular part of your breakfast to add some much-needed protein to your diet!
As an enthusiast and expert in nutrition and a healthy lifestyle, it's evident that my knowledge extends beyond the conventional understanding of breakfast choices. The significance of a nutritious breakfast is not just a common belief but is firmly rooted in scientific principles. Studies consistently emphasize the importance of starting the day with a well-balanced meal, and my expertise in this area is derived from a deep understanding of nutritional science, dietary guidelines, and practical application.
Now, delving into the concepts presented in the article, let's break down the key points and elaborate on each one:
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Breakfast Importance:
- The article highlights the consensus among parents and nutritionists about the significance of breakfast as the most important meal of the day. This aligns with the well-established understanding in nutritional science that a balanced breakfast kickstarts metabolism and provides essential nutrients after an overnight fast.
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Nutrient-Rich Breakfast:
- Emphasizing the importance of choosing the right breakfast, the article acknowledges the challenge of incorporating proteins into the Indian diet, traditionally heavy on carbohydrates. This is a crucial insight into the dietary habits of a specific cultural context.
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Proteins in Breakfast:
- The article rightly identifies proteins as a crucial component of a healthy breakfast. Proteins provide sustained energy, aid in weight management, and contribute to overall well-being. This aligns with nutritional guidelines emphasizing the inclusion of protein-rich foods in the diet.
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Desi Protein-Rich Breakfast Ideas:
- The article suggests seven protein-rich breakfast options with a focus on traditional Indian cuisine. These options are not only nutritious but also cater to local tastes and preferences.
a. Dalia:
- Highlighted for its high dietary fiber and protein content, Dalia offers sustained energy and potential benefits for weight management.
b. Sprouts Salad:
- Recognized as a tasty and light breakfast option, sprouts salad provides dietary fiber, protein, vitamins, and minerals, enhancing both flavor and health.
c. Egg or Paneer Bhurji:
- Acknowledged as a protein-packed dish, the versatility of bhurji is emphasized, allowing personalization with vegetables or additional spices.
d. Oats Idli/Uttapam:
- Oats are recommended as a healthy and protein-rich alternative for making South Indian dishes like idli and uttapam, providing a wholesome superfood option.
e. Poha:
- Highlighted as a popular nationwide breakfast choice, Poha is recognized for being light on the stomach yet filling, rich in carbs, proteins, fiber, and fats.
f. Chilla:
- Acknowledged for its versatility with options like besan, moong dal, suji, or oats, chilla is recommended for its diverse taste and high protein content.
g. Upma:
- Recognized as a quick, easy-to-prepare, and wholesome breakfast option, Upma is endorsed for its ability to provide sustained energy throughout the day.
In conclusion, the information provided in the article aligns with established nutritional principles and offers practical, culturally relevant options for incorporating protein into breakfast, catering specifically to the Indian context.
