How many calories does your breakfast have?

It’s called the most important meal of the day for many good reasons. Here’s a detailed nutrition lowdown on all your favourites.

Idli + sambhar

A south Indian delicacy, idli + sambhar is one of the most healthy, and low-calorie breakfast options out there. It is a perfect cereal and pulses combination that packs in the goodness of protein and carbohydrates. And the veggies in the sambhar are an added bonus that will give you fibre, minerals and other essential nutrients.

Idlis are made with fermented batter. During the process of fermentation, the batter is enriched with vitamin-B complex, and the enzyme action make it easy for the body to absorb nutrients.

Having 2 to 3 of these steamed goodies with a bowl of sambhar is a great way to start your day.

Nutritive value of 3 idlis
Nutrient
Energy (kcal)	229
fat (g)	0.4
Carbohydrate(g)	49
Protein (g)	7.2
Dietary fiber(g)	5
Calcium(mg)	30
Nutritive value of sambar (1 cup)
Nutrient
Energy (kcal)	90
fat (g)	2.1
Carbohydrate(g)	12
Protein (g)	4
Dietary fiber(g)	3
Calcium(mg)	38

Low-cal paratha

A staple in most Indian homes, your typical butter-laden paratha is a high-caloric food. And a single such paratha can give you close to 300 calories.

So if you do want parathas for breakfast, we suggest that you use minimal oil to fry them, and skip the butter/ghee altogether. Use a low-calorie, high-protein filling like dal, sprouts, tofu, soya or even egg whites. This will make your paratha healthy, and rich in protein. Protein-rich foods promote slow release of energy, and also help satiate hunger. Also, we’d recommend supplementing your fibre intake by adding some oat bran to your dough.

Team up your paratha with a bowl of curd. This will provide you with other essential nutrients like calcium.

Nutritive value of dal paratha (serving 1)
Nutrient
Energy (kcal)		207
fat (g)		7.7
Carbohydrate(g)		28
Protein (g)		6.5
Dietary fiber(g)		6
Calcium(mg)		41
Nutritive value of curd (1 cup)
Nutrient
Energy (kcal)	90
fat (g)	6
Carbohydrate(g)	4.5
Protein (g)	4.5
Dietary fiber(g)	0
Calcium(mg)	223

Oats porridge

This one can be made in a jiffy, and is super nutritious too. Oats porridge combines the goodness of oats and milk. Add some cut fruit or dried fruits to this mixture, and you have taste and health in a bowl.

Dietary fibre, more specifically soluble fibre is known to help stabilise blood sugar, and lower LDL (bad) cholesterol. So this makes oats an excellent option for diabetics and people with high cholesterol.

What more? Its high fibre content will help you feel fuller for longer, curbing unnecessary binging. Not to forget the added nutrients that milk, fruits or dried fruits will give you. So the next time you’re short on time, just make this quick and healthy treat.

Nutritive value of oats porridge (1 bowl)
Nutrient
Energy (kcal)	300
fat (g)	11
Carbohydrate(g)	26
Protein (g)	11
Dietary fiber(g)	6
Calcium(mg)	300

Vegetable dalia with curd

Broken wheat or dalia, as it is popularly called, has a high ratio of calcium, iron, vitamin-B and other essential nutrients. This is easy on the stomach, and will give you the energy you need for the day. A good source for dietary fibre, dalia can also help lower cholesterol, and control diabetes.

It is even healthier when mixed with veggies and curd.

Nutritive value of Vegetable dalia (1 cup)
Nutrient
Energy (kcal)	217
fat (g)	3.8
Carbohydrate(g)	66
Protein (g)	5.9
Dietary fiber(g)	4
Calcium(mg)	36

Vegetable poha

Poha is easy-to-make, delicious and low in fat, making it a must-try. Although a product of rice, poha or rice flakes is super nutritious.

Poha is produced by passing rice through iron rollers, thereby absorbing iron in the process. This makes it a store-house of iron. Just a single serving of poha will give you 11mg of iron. While it supplies you with your daily dose of iron, it’s also an energy giving food that will help you kick-start your day. In fact, poha is considered a safe bet for diabetics, as it is known to promote slow release of sugars into the bloodstream. Make sure you supplement your poha with vegetables, sprouts, or soya chunks to increase its nutritive value. Also, ensure you squeeze half a lemon on top to facilitate iron absorption.