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Swap Fried Eggs for an Omelette with Bell Peppers, Spinach and Tomatoes:
Add these veggies and take up the fibre and nutrient count in your egg. Bell peppers, spinach and tomatoes are excellent sources of vitamins C and A, two very powerful anti-oxidants that protect against cancer and prevent the build-up of cholesterol.

Swap Cornflakes for a Wholegrain Cereal:
Cornflakes are more refined and have higher calories than wholegrain cereals that can slash your risk of heart disease, BP and diabetes. Add a cup of milk or hung curd and top with fruits and nuts to transform your bowl of cereal to a nutritional powerhouse.

Swap a Cup of Coffee for a Fruit Smoothie or Milk Shake:
You get the goodness of calcium and protein from milk or yoghurt, plus the nutritional benefits of the fruit chunks you’re adding. Our favourites: banana smoothie, kiwi smoothie and strawberry milkshake (without sugar!).

Swap Plain Idlis for Idlis with Veggies:
Shredded carrots, chopped beans and sprouts/nuts mixed into your idli batter will take up the fibre content of your idlis while providing you with Vitamin A, Vitamin K, Omega-3 fats among others. 

Swap Buttered Toast for an Open Paneer/Grilled Veggies Sandwich:
It’s filling and much more nutritious with fibre, proteins and vitamins. Make sure the bread’s wholewheat/multi-grain though.

By Kathakoli Dasgupta