Healthier breakfast options: Choose oatmeal, plain dosa, sprout salad, and more to manage weight

Instead of sugary cereals, opt for oatmeal made with rolled or steel-cut oats. (Image: Canva)

Your favourite, and often recommended," breakfast options may not be so healthy after all. If you naturally reach for your cereal box for a “healthy” and convenient breakfast every morning, you need to read this article about why it is causing you to put on weight and what to eat instead.

Sugary breakfast cereals

Many cereals are marketed as healthy because they’re fortified with vitamins and minerals, but most are loaded with sugar. Even cereals that claim to be “whole grain” or “fibre-rich” often contain added sugars that spike your blood sugar levels, leaving you hungry again in a few hours and more likely to reach for unhealthy snacks.

Healthier alternative: Oatmeal or homemade granola

Instead of sugary cereals, opt for oatmeal made with rolled or steel-cut oats. Sweeten it naturally with fruits like berries, bananas, or apples, and add healthy toppings like nuts, seeds, and a dash of cinnamon.

Recipe idea:

• Oatmeal bowl with berries and almonds: cook oats in water or milk, top with fresh or frozen berries, sliced almonds, and a drizzle of honey.

Why it might cause weight gain: your regular Sunday breakfast of aloo paratha or puri bhaji is high in refined carbohydrates, fats, and calories.

Healthier alternative: Stuffed roti or whole-wheat paratha with veggies

• Instead of using potatoes as stuffing, opt for vegetables like palak, cabbage, or paneer in your paratha. Use minimal oil or ghee when cooking and pair it with a side of curd for added protein.

Palak paratha: Use whole wheat flour to make dough, stuff it with spinach sautéed with spices, and roll it out. Cook with minimal oil for a fibre-rich meal.

Vada Pav or Samosa

Why it might cause weight gain: Quick breakfast or snack options like vada pav or samosa are high in unhealthy fats and carbs, making them calorie-dense and low in nutrition.

Healthier alternative: Grilled veggie sandwich or sprout salad

• Opt for a whole-wheat grilled vegetable sandwich made at home with minimal oil and packed with fresh veggies. Or, try a sprout salad that’s high in protein and fibre, which will keep you fuller for longer.

Sprouted moong salad: Toss sprouted moong beans with chopped tomatoes, onions, cucumbers, lemon juice, and spices for a protein-packed, low-calorie breakfast.

Also see | Poha vs oats: Nutritional benefits of two healthy breakfast options, plus easy recipes

Masala dosa with coconut chutney

Why it might cause weight gain: A staple breakfast meal for many, the masala dosa, especially when paired with coconut chutney, can be high in calories due to the use of ghee, oil, and potatoes. The refined carbs and fats in this meal can contribute to weight gain if eaten frequently.

Healthier alternative: Plain dosa or moong dal chilla with sambar

• Try making dosa with less oil or opt for moong dal chilla paired with sambhar. These are lower in calories and packed with protein and fibre.

Moong dal chilla: Soak moong dal, grind it into a paste, and cook it like a pancake with minimal oil. Serve with a side of sambar for a protein-rich, low-calorie breakfast.

Flavoured yoghurts

Yoghurt is often considered a healthy breakfast option, but flavoured dahi is packed with added sugar. A single serving can contain as much sugar as a candy bar. While curd is great for your gut as it has probiotics and protein, the sugar content outweighs the benefits if you’re not choosing the right kind.

Healthier alternative: Plain Greek yoghurt

• Plain Greek yoghurt is higher in protein and lower in sugar than its flavoured counterparts. Add natural sweeteners like honey or fresh fruits to make it flavourful without the sugar overload.

Greek yoghurt with fresh fruit and honey: Mix plain Greek yoghurt with strawberries, blueberries, or bananas, and drizzle with a teaspoon of honey.

What you eat for breakfast sets the tone for how you feel for the rest of the day. Breakfast options that are high in fat will make you lethargic all day, while those with high sugar content will lead to blood sugar spikes and dips, leaving you hungry again in a few hours. Switching some of your favourite breakfast options for healthier alternatives will help you stay focused and active throughout the day.