Healthy Indian Breakfast options
Healthy Indian Breakfast options

Many professionals say you can lose weight beginning the day with a good breakfast.

According to the National Weight Control Registry in the US, a common characteristic of people who maintain lost weight is that they all ate a healthy breakfast. A number of studies also show that people who eat breakfast every day have lower rates of abdominal obesity, hypertension, cholesterol, and waist circumference.

Breakfast should account for 25 to 30 percent of an average person’s daily caloric intake. For those shopping for packaged breakfast foods, be sure to read the labels – in the US, studies show that sugar-free food can actually trigger the same response from your body that sugar does or a loaf simply labelled “wheat bread” could be an enriched product, stripped of bran and fiber.

Given that nutritionists the world over are recommending home-made breakfasts foods over processed ones, we’re suggesting five desi options that are both healthy and easy to prepare. Several of the items listed below are prepared with vegetables, which only add to the nutritional value.

Remember to eat within 30-60 minutes of waking to take advantage of your body’s full fat-burning potential:


Eating poha regularly can prevent iron deficiency or anaemia as it contains 20 mg of iron in every 100g raw rice flakes. It’s a high carb, low gluten meal.

Calorie count 241


Made from sooji or semolina, it is digested slowly and low on the glycemic index, so ideal for those who wish to lose weight or those who have blood sugar problems. It’s also high on carb, vitamins and fibers, and provides lots of energy.

Calorie count 180


Dalia (broken wheat) is very nutritious, and is a good source of fiber and carbs. You can make a soup or a khichdi from dalia for breakfast.

Calorie count 241

Masala omelette

Having an egg a day doesn’t increase your risk of heart disease or stroke, say nutritionists who call it a “healthy protein” and recommend having around four whole eggs per week and as many egg whites as you like.

Calorie count 225

Oats and moong dal chila

Healthifyme nutritionist Heena Gupta says one of the biggest benefits of eating oats for breakfast comes from its high-fiber content. While fiber isn’t absorbed, it does provide a number of health benefits, including possibly lowering your cholesterol levels and stabilising blood sugars as well as keeping you feeling full longer, great for weight loss. A serving of oats each morning also helps promote regular bowel movements.


1 cup oats

1 cup moong dal dhuli (soak for 2-3 hours)

1 tbsp onion (finely chopped)

1 tsp ginger green chili paste

1 tbsp capsicum (finely chopped)

Salt to taste

Oil for greasing the tawa


Soak oats and moong dal in 2 cups of water for half an hour. Drain water. Grind oats, moong dal to a smooth paste separately. Mix oats, moong dal, onion, ginger-green chili paste, capsicum, salt to taste in a bowl. Apply 1/2 tsp of oil on a non stick tava, pour a ladleful of batter on the tava and spread in a circular motion. Cook on both the sides till the oats moong dal chilla turns brown and crispy. Serve hot with green chutney or tomato sauce.

Calorie count 57

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Written by Neha Jain

Neha Jain

She may have multiple degrees to back her expertise, but Neha Jain believes there’s nothing complex about nutrition. There is no magic formula for a healthy diet – the trick lies in balancing a variety of food groups and ensuring you’re eating the right portion size. With an MSc in Food and Nutrition from Delhi University and diplomas in naturopathy and yogic sciences, Neha is also a certified diabetes educator with extensive experience in endocrinological disorders and weight reduction, having worked with renowned endocrinologist Dr Ambrish Mithal in Delhi. Her goal is to help people find easy ways to make healthy choices, and believes HealthifyMe has simplified her task with its technology. Neha’s made the right choices for her family – she’s helped her husband control his high cholesterol levels and borderline diabetes by changing the meal plan at home, and introducing him to regular exercise – and now she’s hoping to ‘healthify’ you too.

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