• 0

Health Benefits of Healthy Breakfast

Health Benefits of Healthy Breakfast :

  1. Enough fuel to help you perform daily activities without feeling lethargic or sluggish.
  2. Helps in weight loss.
  3. Helps improve motor skills in children.
  4. It influences what you indulge in eating the rest of the day.

Have your breakfast between one hour of waking up.
A good 😊 breakfast should compromise of complex carbohydrates, low fat protein and fruit.
Food 🍲 items like upma, poha, idlis, dalia can be replaced with ready to eat and ready to cook ereals like oats, cornflakes, wheat flakes or muesli.

Options for breakfast:

  • Moong dal chila
  • Oats vegetable idli or uttapam
  • Multigrain pancakes
  • Sprouts poha
  • Vegetable dalia
  • Rava dhokla

Symptoms of skipping breakfast :

  • Reduced attention level
  • Hypoglycemia
  • Weakness
  • Lethargy
  • Headache
  • Weakness
  • Fatigue

  • 0



As the soluble fiber of oats is digested, it forms a gel, which causes the viscosity of the contents of the stomach and small intestine to be increased. The gel delays stomach emptying making you feel full longer which helps with weight loss. New research suggests that children between ages 2-18 years old who have a constant intake of oatmeal lowered their risk of obesity. The research found that the children who ate oatmeal were 50% less likely to become overweight, when compared to those children that did not eat it. consumption of oats also improves lipid profile and liver functions along with abdominal fat distribution.

credits: escapefromobesity.net


1] Oats Vegetable Soup

Oats – 4 Tbsp
Green Beans – 15
Carrot – 1
Green Peas – 1/4 Cup
Sweet Corn – 1/4 Cup
Milk – 1/2 cup
Pepper powder – 1/2 tsp
Salt to taste
Sugar – 1/4 tsp
Cilantro /Coriander Leaves

1. Wash and cut carrots and green beans into small pieces and cook them in a pressure cooker until you hear 2 whistles. The vegetables should be half cooked. Heat 1/2 cup of water in a vessel or pan. Transfer the cooked vegetables to this vessel. Also add green peas, sweet corn and allow cooking for 5 min.
2. At this stage, add oats and cook for 5 more minutes. Once you add the oats, the whole mixture turns a bit thick. If needed add 1/4 cup of water to the mixture and keep stirring so that the oats do not turn into lumps and these oats are cooked well.
3. Now add pepper powder, sugar and salt and heat for a minute. Finally add milk and stir once and boil the mixture for a minute more. Oats Vegetable Soup is now ready to serve. If needed garnish with coriander leaves.

2] Oats Sandwich

Brown Bread Slices: 4
Oats: 4 tbsp
Green chilly: 1 tsp
Tomato: 1/2 no finely chopped
Onion: 1/2 no finely chopped
Green peas: 1/8th cup cooked
Carrot: 1 small finely chopped
Pepper powder:1 tsp
Garam masala powder:1 tsp
Salt to taste
Oil: 1 tsp

1. Cook the oats in boiled water for 10 minutes and strain and keep aside. Cut the onion, tomato, green chilly finely. Grate the carrot. Now in a pan fry the finely chopped onion, tomato, green chilly and the grated carrot. Once the carrot is cooked, add the cooked peas.
2. Now add the pepper powder and garam masala powder. Finally add the cooked oats and mix well. Add salt according to your taste finally. Remove the pan from flame.
Add chutney and stuff the above preparation between the slices and toast till brown.
3. Cut into pieces. Serve with ketchup.

3] Strawberry oats smoothie

Strawberries: 2 tbsp finely chopped
Honey: 2 tsp
Oats: 1 tbsp
Skimmed milk: 150 ml


1. In a deep pan, boil 1/ 2 cup water and add the oats. Mix well and cook for about 2-3 minutes and remove from the flame and keep aside to cool.
2. Add the strawberry, milk and honey, mix well and blend in a mixer till smooth. Pour into individual serving glasses and keep in the refrigerator. Serve chilled.

Dietitian & Clinical Nutritionist

Haut Diabetes Care

  • 0

Top 5 Tips To Prevent Diabetes

As you are already aware of increasing diabetes prevalence among indian population, it is very important to control and start preventive measures to control diabetes among us. To control diabetes it is important to control risk factors which predispose individual for getting diabetes.

Diabetes risk factors are either modifiable or non modifiable. certain risk factors like age, ethnicity, family hereditary etc are non modifiable or can not be changed but modifiable risk factors can be changed so that we can prevent or delay the disease.

based on modifiable risk factors following measures can prevent or delay the diabetes.

diabetes prevention

Image Credits : diabeteshelpsa.com

Tips to Prevent Diabetes :

  1. Staying Lean : Weight loss by means of diet and exercise helps to prevent or delay the disease. According to broca’s index Ideal weight (in Kgs) = Height (in cms) – 100         for example if a person’s height is 172 cms then his ideal weight is roughly 72 kgs.  If you are not able to loose weight even after 3 months of diet and exercise then certain weight loss medication like metformin, orlistat etc can be started but it is necessary to consult a diabetologist or weight loss specialist before starting such medication.
  2. Control Hypertension : restrictive salt intake and regular physical exercise helps to control your blood pressure. If your blood pressure is more than 140/90 mm of Hg even after regular exercise and diet restriction consult your physician to start anti-hypertensive medication.
  3. Control Stress : Majority of people working in corporate surrounding in metro cities like mumbai suffer from work stress and tension.  In physical or mental stress situations body releases stress hormones (cortisol, epinephrine etc) which increases blood pressure and have action opposite to insulin (raises sugars). peaceful sleep of atleast 8 hours at night & other stress relieving remedies like music, yoga, meditation etc helps to control stress.
  4. Avoid Excess Alcohol intake : Alcohol abuse with or without carbonated drinks (fizz) gives you empty calories leading to weight gain. also may lead to hypertension and dislipidemia. Limit your alcohol intake to not more than 2 standard drinks for men and single drink for women at a time.
  5. Quit Smoking : Smoking is not only a risk factor for diabetes but also a risk factor for cardiovascular morbidities. Smokers have 2 times more risk of getting diabetes than  non smokers.

As you get older chances of getting diabetes increases so it is advisable to check your blood sugar levels every year when you are above 40 years of age.

You can also read my previous article on Calculating the risk of diabetes for better understanding.

If you found this article helpful, please share it with your friends & family.

Awareness is Prevention.

  • 0

डाइयबिटीस (मधुमेह) कंट्रोल मे रखने के उपाय – Diabetes Health Tips

डाइयबिटीस (मधुमेह) कंट्रोल मे रखने के उपाय


Diabetes Health Tips

Diabetes Health Tips


Download Diabetes Health Tips Chart ( Hindi Version )  here : 

डाइयबिटीस (मधुमेह)  कंट्रोल मे रखने के उपाय चार्ट डाउनलोड करे :


Related Posts Plugin for WordPress, Blogger...

Register For Blog Updates

Follow Us on Social Media

Dr Nikhil Prabhu

Book Appointment