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Breakfast, The Morning Treat

Breakfast, The Morning Treat

Delicious muesli or wholegrain cereal with a glass of orange juice or milk hot vegetable paranthas with tea, fresh bread with jam and a side serve of fruit salad. Nothing could be more welcoming to an empty stomach and what better way is there to start the day! Here’s why breakfast is so important plus some tips on what to eat.

The most important meal of the day

At night you sleep but your body keeps ticking over. It uses up reserves of energy to maintain its vital functions – such as a steady body temperature of 37°C, breathing and circulation of the blood. That’s why you need to recharge your batteries in the morning.

There is a direct link between a good breakfast and your performance throughout the morning.

One of the main advantages of eating breakfast is that it fills you up and stops you from nibbling throughout the morning. Breakfast helps your body obtain all the nutrients you need, like protein, carbohydrates, fats, vitamins and minerals.

What’s for breakfast?

Ready-to-eat cereals are fast and simple – just add milk and fruit or yogurt. Most cereals are low in fat and provide iron. Calcium is provided by the milk. These two nutrients are often lacking in our diets, so eating breakfast cereal contributes significantly to our daily intake of these essential nutrients.

Not everyone likes breakfast cereals, so try:
  • A milkshake, hot chocolate or a fruit smoothie
  • Toast with cheese, egg,  baked beans, hung yoghurt filling, veggies, sprouts
  • Porridges topped with fruits, nuts
Yogurt with fruits like NESTLÉ REAL FRUIT YOGHURTS
  • Omelette with veggies like capsicum, onion, mushroom etc. with bread (multi-grain preferably)
  • Pancakes with fruits(bananas, apple)and nuts(walnuts, raisins) with honey/jam/chocolate sauce along with a glass of milk (NESTLÉ a+ Milk)
  • Chappati rolls with filling of greens, veggies, sprouts etc. Sandwiches (multi-grain bread preferably) with filling of vegetables, sprouts, egg slices etc
  • Poha/upma with vegetables, sprouts and nuts

On weekends, breakfast can be a more leisurely, family meal.


Does drinking milk or eating yogurt amount to the same in nutritional terms?

100g of yogurt provides 149mg calcium and 3.1g protein, which is roughly the same as for milk (120mg calcium and 3.2g protein for 100mL of milk). Yogurt provides a couple of advantages over milk: it contains beneficial bacteria which help with digestion and it contains less lactose (milk sugar) because the good bacteria help to predigest it.

What is the nutritional value of a cup of coffee?

A cup of black coffee has virtually no kilojoules, protein, carbohydrates or fat. However, it does provide between 60 and 90 mg of caffeine. Caffeine is often the main reason for coffee consumption, apart from the taste, because it is known as a "pick-me-up".

Does the body burn calories at night?

Yes, which is why it is a good idea to “refuel” in the morning by eating a good breakfast?

Is eating bread the same as eating crackers?

Bread and crackers provide you with carbohydrates, and therefore energy, but bread contains fewer calories than crackers.

Can meats and eggs replace milk?

All these foods contain animal protein but only milk contains calcium. Ham and eggs belong to different food groups so they are not providing similar nutrients, apart from the protein.

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  • Preparation TimePreparation Time :10 Mins
  • Preparation TimeCooking Time :10-15 Mins
  • Preparation TimeServes : 6
  • Preparation TimeMakes : 24 pieces

Bread 100 g
Processed cheese, grated ¼ cup (15 g)
Egg 1 small (40 g)

1. Preheat oven to 180ºC.
2. Mix together grated cheese, MAGGI- ORIENTAL CHILLI GARLIC SAUCE and the beaten egg.
3. Using a butter knife to coat one side of each slice with the above mixture.
4. Place the cheese toasts on a greased aluminium tray. Bake in a hot oven till bread turns golden brown and crisp and cheese has melted.
5. Cut each bread slice into quarters or strips.
6. Serve hot.

1. Baking is a low fat cooking method, using just enough oil, only for greasing.
2. Minimize added fat in cooking by using non-stick pans.
3. For a balanced nutritious snack, serve it with lip-smacking chocolate milk shake!!