Three nutritionists suggest tasty and healthy Indian breakfast alternatives

While we all love relishing Indian food that is spicy and comes served in lsquoshadesrsquo of oil and ghee is it a good idea to start your day with such fare This becomes a concern when such delicacies are deepfried have highspice content and importantly lack essential nutrients Recently this became a hot topic of discussion on social media thanks to a post on X that featured a photo of chole bhature that was captioned ldquoTell me a better breakfast than thisrdquo which was slammed by fitness expert Chirag Barjatya who called it unhealthy While the debate ensues garnering 6907K views till the time we went to press three nutritionists suggest tasty Indian breakfast alternatives that are relatively healthy with minimum stress to prepareA screen grab of the tweet where Chirag Barjatya shares how unhealthy it is to eat fried and spicy dishes for breakfast Pic courtesyXMake it wholesomeRagi congee or porridge is a nutritious and filling breakfast option that can set a positive tone for your day by providing sustained energy and essential nutrients This provides longlasting energy and gives a sense of feeling full supports digestion and helps regulate blood sugarTo make it a bit more interesting you can customise it by adding various kinds of vegetables in it In the fastpaced life of Mumbaikars dal chilla becomes a saviour Itrsquos important because itrsquos quick to make nutritious and an energypacked option It provides essential nutrients and sustains energy levels which essentially helps staying focused on work all through the dayPoha is a light and easytocook dish But try making it with a twist Add sprouts to enhance its nutritional value significantly mdash sprouts are rich in protein vitamins and minerals making this breakfast option a good source of plantbased protein It is low in calories and can help in maintaining a healthy weightDaliya also known as cracked wheat or bulgur is a nutritious breakfast option Itrsquos rich in essential nutrients such as fibre vitamins Bcomplex vitamins especially folate and minerals iron magnesium phosphorus Eating daliya upma in the morning provides complex carbohydrates that release energy slowly keeping you full and energised throughout the morning Its high fibre content aids a feeling of fullness preventing overeating later in the dayShweta Shah eatfit247Healthy and flavourfulBesan ka chilla or gram flour pancakes are healthy as gram flour is rich in protein fibre iron and magnesium This contributes to a feeling of fullness potentially aiding in weight management To add the nutrition value vegetables like spinach carrot cabbage can be added to it Compared to other available options besan ka chilla is often a better choice as it is glutenfree making it suitable for those with gluten sensitivitiesBesan chillaPlus the preparation involves less oil compared to deepfried alternatives promoting a healthier cooking method Egg bhurji on toast is a popular dish because it combines the flavourful and spiced Indianstyle scrambled eggs bhurji with the convenience and simplicity of toast Itrsquos a delicious fusion thatrsquos easy to prepare and enjoyed by many for breakfast or a quick mealSprout chaatEggs are a good source of highquality protein essential vitamins and minerals When prepared as bhurji with added vegetables and spices it can contribute to a balanced meal with additional nutrients Choose wholegrain or wholewheat toast that adds fibre which aids digestion The combination of protein from eggs and fibre from the toast can make this dish a satisfying and nutritious choice particularly if you add vegetables in the bhurji for added vitamins and antioxidantsPacked with vitamins minerals and fibre sprouts chaat makes for a healthy breakfast Sprouts are a rich source of protein essential for muscle repair and body function Additionally sprouts are loaded with vitamins minerals and antioxidants contributing to overall health The chaat preparation often includes vegetables and spices adding more nutritional value and flavour to the dish Eating sprouts chaat for breakfast can provide sustained energy throughout the day while supporting your health and wellbeingNeha Sahaya nehasahayaThe right startAs the first meal what you eat or donrsquot eat for breakfast sets the tone of the day And so to perform at your best both mentally and physically without lethargy setting in early in the day an ideal breakfast should absolutely have good quality protein healthy fats and complex carbohydratesVermicelli in milk Pic courtesyTiana RodriguesA chicken mince sandwich or frankie with a few vegetables tossed in is a wholesome option If you are using readytoeat chicken kebabs or patties it would be ideal to check and ensure the labels of these products The chicken content should be more than 60 per cent fat less than five per cent and notrans fats whereas sodium should be between 100 to 200 mg per servingMillet dosa with curd or besan chutney is a great combo that can be whipped up quickly and is veganfriendly All it takes is mixing foxtail millets little millets and barnyard millets roasted and powdered with besan and wheat flour in water coupled with a side of green chutney made with roasted besan and cooked well For a vegetarian option try paneer paratha with chutney You can knead the dough with curd for that extra protein If you are someone who gets little to no time to prepare breakfast try these three combinations of grain or pulse with milk and dry fruits to avoid adding sugarSattu is a great option which is essentially roasted besan flour cooked with milk and dry fruits Vermicelli cooked in milk and dry fruits take no time to make A smoothie made of roasted and rolled oats with curd or milk and dry fruits can become an onthego brekkie And if all these are still too cumbersome eat a fruit with milk and a fistful of nuts Avoid deep fried and spicy meals that can be gastric irritants causing acidity and heartburn Choose a meal that works best with your body rhythmTiana Rodrigues hungry_nutritionist