Breakfast is the most important meal of the day. It must provide enough nutrients to help us carry on with our work well. It is very important for children to help them concentrate what the teacher is teaching in the class. You may often find some children are sleeping or looking very tired in the morning itself. If you ask them, you'll come to know that they've not had a meal since last night. Without energy, how will the brain work? That's the reason that the Indian government has started the mid-day meal scheme in all government schools. Most children come to school to at least get one proper meal a day.
Some nutritious breakfast foods are-
Poha, made with flaked rice. It can be made with very nutritious by adding along with onion, potato, carrot, peas, peanuts, curry leaves, coriander leaves, cauliflower, beans and last squeeze some lemon juice in it after taking off from the gas. Never squeeze lime when the food is on the gas, as the vitamin C is lost then. Flaked rice is rich in iron, hence to absorb the iron from it, you need Vitamin C. It can be add with some curd to get more protein, as our body absorbs milk protein easily.
Oats Upma- this again is not only full of fiber, but nutrients, zinc is there in oats along with other nutrients. By adding veges and nuts, one can have a very filling breakfast.
Idlis- it is the best steamed food, highly nutritious, as it has carbs, protein, being fermented, protein is enhanced, then prebiotics, easily digestible, having with sambar and chutney makes it a complete meal, as sambar has dal and veges, chutney has dal, coconut, green chilies- so you get most Vitamins A from carrots and pumpkin in sambar, B in dals, green chilies C, curry leaves E.
Vegetable dalia- this is made from broken wheat, lots of protein, fiber, vitamins with veges in it.
Ragi dosa- dals= B complex, ragi- calcium and iron, with chutney and sambar will make it a complete meal. You can make it stuffed with some veges, onion, or add some paneer and tomatoes with green chilies, to make it a very filling breakfast.
Oats idli, rice roti, stuffed rotis- paneer, carrot, potato n peas and so on. Or palak/ methi roti.
All the above can be made with very less oil, very filling breakfast, that will help one to concentrate on their work/ studies till lunch time
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