Healthy breakfast tips 

Diet during the adult years is essential for maintenance of the body, enhancing the immune system, carrying out various functions of the body. Growth factor is not involved during this period. However certain modification needs to be done if the person is suffering from certain disorders like diabetes, heart diseases. The main aim is to include all the nutrients daily in the form of cereals, pulses, fruits, vegetables, fats, sugar and non vegetarian foods.

List of foods to be considered are

BREAKFAST

Brown bread with low fat spread or sandwiches made with brown bread or bread omelets, idly with coconut chutney, pancakes sweetened with honey, Porridges made with ragi or semolina, Savory pancakes, French toast, cornflakes or muesli with milk.

Have breakfast with a glass of milk, tea or coffee or fruit juice or any fruit.

LUNCH

Rice with pulse preparation and vegetable preparation with raw salad and a tinge of pickle.
                                                                   Or
Indian bread with vegetable or nonvegetarian preparation and a small portion of rice with pulse and curd, salads that are grated, sprouted or diced.

Fruit salad or a piece of sweet.

DINNER

Soups, veg or non veg

Vegetable rice with pulse preparation or fermented rice pancakes with pulse preparation or cereal gruel with boiled and slightly sauted vegetables or Indian bread with vegetable or pulse preparation.

A single fruit after dinner. Have dinner at least two to three hours before going to bed.


The first two years of life is characterized with rapid growth and development with many changes that can affect the nutrient intake in infants. An infant who is well nourished have an improved immune system, is active and cheerful, and a quick learner. Select high quality fresh fruits and vegetables. Use clean cutting boards, knives, spoons and plates and glasses for feeding. Continue with breastfeeding until 2 years of life. Bring variety in foods so that the taste in infants is enhanced. Biscuits, toasts or cheese sticks can be given. Soups can be given which are not so spicy with addition of vegetables or fish fingers or soft chicken pieces. Introduce raw vegetables or fruits gradually. Porridges made of ragi, lapsi or rice can be healthy. Introduce family foods gradually. Do not force the infant to complete a meal. Avoid processed or packaged foods.