When it comes to food, some matches are made in heaven, while some are disastrous!  An ideal combo is one where the nutrients in the foods promote each others’ absorption in the body,  while a disastrous combo is one where a  clash of nutrients interfere with the availability of nutrients.

Besides, breakfast being the most important meal of the day, ensuring one third of the day’s requirements of all the required nutrients is an absolute must. 

So choose wisely, and start your day with a perfect combo!

1. Capsicum and tomato poha with lemon juice 

Poha is rich in iron and adding Vitamin C rich sources such as fresh lemon juice, tomatoes or capsicum aids in absorption of the iron.  Add capsicum and tomato to the poha, and squeeze the juice of a lemon just before eating !

2. Whole grain oats porridge with watermelon  and mint smoothie 

Whole grain oats are rich in soluble fiber , but low in iron and calcium. Adding a blend of watermelon and mint smoothie will ensure you do not miss out on these nutrients.

3. Idli/dosa  with sambar and a glass of fruit milkshake

These ever popular South Indian breakfasts can be made complete by grating veggies into the dosa or idli batter, and eating them with a cup of thick sambar. The proteins in rice and the dal in sambar complement each other to fill in all missing pieces of a high quality protein.  Since both fiber and calcium contents are  low, adding a fruit milkshake would complete the picture.

4. Salmon and scrambled egg on toast with fruit milkshake

Salmon is a rich source of Vitamin D and can enhance absorption of calcium in the intestine.  Having  a tall glass of milk or yoghurt is a great idea to ensure both Vitamin D and calcium.  Adding whole fruits to the milk will ensure fiber and other vitamins.

5. Beans on toast 

Truly a match made in heaven !  The highly nutritious beans are a powerhouse of fiber, iron, calcium and proteins.  Besides, beans add complexity to the simple carbohydrates of the bread, and help control blood sugar levels.  Go for it !