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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 labeled “wheat bread” could be an enriched product, stripped of bran and fiber.

Given that nutritionists the world over are recommending home-made breakfast 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 up to take advantage of your body’s full fat-burning potential:

Poha – Calorie count 241

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

Upma – Calorie count 180

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 in carbs, vitamins, and fibers, and provides lots of energy.

Dalia – Calorie count 241

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

Masala omelette – Calorie count 225

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.

Oats and moong dal chila – Calorie count 57

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 stabilizing 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.

Recipe

• 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

Method

1. 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.
2. Mix oats, moong dal, onion, ginger-green chili paste, capsicum, salt to taste in a bowl.
3. 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.
4. Cook on both the sides till the oats moong dal chilla turns brown and crispy.
5. Serve hot with green chutney or tomato sauce.

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