New Delhi: Lustrous curries, flavourful breads, and delectable condiments—that is Indian food for the whole world. This cuisine holds a special place in the hearts of many, even the not-so-desi crowd. The cloud to this silver lining, however, is the fact that Indian food also ranks among the unhealthiest cuisines in the world. The striking flavours that it has to offer have, over time, made India the diabetes capital of the world. With rising diabetes and obesity incidence, it is time to turn to the healthier side of Indian cuisine—especially for breakfast.

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In a country where a large chunk of people like to start their day with paranthas, puri, and pakoras, it is time to turn to healthier breakfast options with a relatively lower calorie count. Here, we enlist the top 6 Indian breakfast foods that can work wonders not only to keep your calorie intake low but also to support weight loss goals in the long run. With less than 300 calories and a whole pool of nutrients on offer, here is what you can have for breakfast on a weight loss diet.

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Steamed idli: Steamed idli is one of the best ways to ensure that your breakfast is healthy, filling, and also weight-loss-friendly. Idli served with coconut chutney or sambar gives 150–200 calories per serving (2–3 idlis). The fermented rice cake is gut-friendly, low in calories, and easily digestible, especially when paired with high-fibre sambar.

Moong dal chila: One of the best ways to keep your protein intake high for breakfast, without relying completely on eggs, is by eating moong dal chila. This lentil-based pancake is savoury and delicious, and due to its nutrient composition, it can make you feel satiated in a single serving. It is high in protein and promotes satiety. It provides around 200 calories per chila.

Uttapam: Made from semolina and lots of vegetables, sometimes even a millet base such as ragi or jowar, this delicious South Indian breakfast food will not just satiate you but also support your weight loss efforts. Per pancake, uttapam can provide 150–200 calories, depending on the ingredients used.

Daliya: As much as this might sound like a sad breakfast option, especially when one is counting on the unique flavours of Indian cuisine, daliya can be made tastier. Also known as broken wheat porridge, this dish is high in fibre and works wonders for better digestion. Each serving will help you keep the calorie count below 200 while also ensuring that you stay satiated.

Paneer bhurji and roti: Paneer, or cottage cheese, is a fresh cheese that is high in both protein and fats. It is one of the most recommended foods when it comes to designing a weight loss diet plan. For breakfast, before kicking off a long and demanding day, it is advised to enjoy this with one roti—this way, you can keep the calorie intake low while getting ample protein to start your day.

Methi thepla: A Gujarati delicacy, this thin flatbread contains fenugreek, fibre, minerals, and carbohydrates that provide energy. When it comes to Indian breakfast foods, it could be one of the best choices for keeping it light while also being filling.

In a bid to strengthen food hygiene and safety standards, the Food Safety and Standards Authority of India (FSSAI) has directed Food Business Operators (FBOs) across the country to ensure that only food-grade, corrosion-resistant knives, blades, and cutting equipment are used in food handling and processing operations.

The directive, issued under Schedule 4 of the Food Safety and Standards (Licensing and Registration of Food Businesses) Regulations, 2011, also requires FBOs to maintain all cutting equipment in a sound and hygienic condition. In addition, the food regulator has asked State Food Safety Commissioners and Regional Directors to maintain strict vigilance and ensure compliance during inspections.

FSSAI Flags Use of Unsafe Cutting Equipment

"Schedule 4 of the aforesaid Regulations requires that equipment, utensils and food-contact surfaces used in food handling, preparation, processing, packaging and storage shall be made of food-grade, non-toxic, corrosion-resistant materials and shall be maintained in a hygienic condition so as to prevent contamination of food," FSSAI said in its advisory.

The regulations further require that such equipment and utensils be adequately cleaned and disinfected at appropriate intervals to prevent food contamination.

According to FSSAI, it has come to the regulator's notice that certain food businesses are using rusted, corroded, chipped, painted, damaged, or otherwise unsuitable knives, blades, and cutting equipment during food handling, preparation, processing, cutting, slicing, and packaging operations.

The food regulator noted that the use of rusted, corroded, chipped, painted, damaged, inadequately cleaned, or non-food-grade cutting tools can result in physical, chemical, and microbiological contamination of food.

Also read: FSSAI Introduces Stricter Quality Checks For Besan, Seafood, And Edible Oils: What You Should Know

What Did The FSSAI Advisory Recommend?

FSSAI has directed all Food Business Operators to ensure strict compliance with the following measures:

• Only food-grade, corrosion-resistant knives, blades, and cutting equipment should be used in food handling and processing operations.
• Knives, blades, and cutting equipment must be maintained in a sound and hygienic condition and be free from rust, corrosion, chipping, paint, cracks, breakage, or any other defect that may contaminate food.
• Rusted, corroded, chipped, damaged, or otherwise unsuitable cutting equipment must be immediately removed from use and replaced.
• Adequate cleaning, sanitization, and sterilization procedures, wherever applicable, must be followed at prescribed intervals.

FSSAI warned that any non-compliance observed will attract action under the Food Safety and Standards Act, 2006, and regulations made thereunder.

Unsafe Food A Major Public Health Concern

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Unsafe food continues to pose a significant global health challenge. According to a recent World Health Organization (WHO) report, unsafe food causes approximately 866 million illnesses and 1.5 million deaths worldwide every year.

Children under five years of age bear a disproportionate burden, accounting for 29 per cent of the health impact linked to unsafe food. In 2021 alone, unsafe food was associated with an estimated 143,000 deaths among children in this age group.

The WHO also warned that exposure to chemical hazards in food, including methylmercury and lead, can damage the developing brain and result in lifelong neurological and developmental problems in children.

Eggs are a great source of protein. At the same time, they are one of the most common foods that cause allergies in children.

A new study conducted in Australia showed that introducing eggs to children before the age of one may reduce the risk of allergy by 17 per cent. The findings were published in the journal JAMA Pediatrics.

Jennifer Koplin, Associate Professor at the Child Health Research Centre at The University of Queensland, said: “Australia has one of the highest rates of food allergy in the world, with one in 10 infants allergic to one or more foods".

To curb the allergy rates, the Australian infant feeding guidelines, issued by the Australasian Society of Clinical Immunology and Allergy in 2016, revolutionized allergy prevention by advising parents to introduce well-cooked egg and smooth peanut butter soon after starting solid foods, generally around six months of age.

The research, led by a team from UQ and the Murdoch Children's Research Institute, examined 7,200 children in two Australian population-based studies to assess whether egg allergy rates had declined since the introduction of the guidelines. The risk of allergy decreased by 17 per cent among babies who started eating eggs early.

“Most parents followed the guidelines, and these results provide reassurance that this advice will help reduce the chance of their child developing an egg allergy,” Dr Koplin said.

Also read: I Ate Eggs And Toast For Breakfast Every Day—Here’s How My Body Reacted

Lesser Allergy In Infants With Eczema

According to Associate Professor Rachel Peters of the Murdoch Children's Research Institute, the reduction in egg allergy was more pronounced in babies with eczema, a known risk factor for food allergies. Among these children, egg allergy rates were reduced from 35 per cent to 22 per cent.

“The introduction of the 2016 guidelines was a major change from most advice given in the 1990s and early 2000s, which recommended parents delay giving eggs and other allergenic foods until 1–3 years of age if there was a strong family history of allergy,” Dr Peters said.

Allergenic Foods Before Age One

Other common allergy-causing foods, such as cow's milk, fish, sesame, wheat, and tree nuts, are also recommended to be included in a child's diet before one year of age. Dr Koplin, however, urged for more research into food allergies.

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Common Symptoms of Egg Allergy

According to the Mayo Clinic, egg allergy symptoms usually start a few minutes to a few hours after eating eggs or foods containing eggs. While egg allergies can occur as early as infancy, most children outgrow their egg allergy by age 16.

Egg allergy symptoms can include:

• Skin swelling or itchy bumps called hives — the most common egg allergy reaction.
• Stuffy or runny nose and sneezing, also known as allergic rhinitis.
• Digestive symptoms such as cramps, upset stomach and vomiting.
• Asthma symptoms such as coughing, wheezing, chest tightness or shortness of breath.

Food is arguably one of the most important parts of life, as it is essentially the fuel that the body runs on. Food is so important to life that slight complications, changes, or missteps can cause great harm to you. If the food is unsafe, then that can act like poison as well. According to the World Health Organization (WHO), unsafe food causes around 866 million illnesses and 1.5 million deaths every year.

The WHO, in its recent report, reveals that children under 5 years of age experience 29 per cent of the health burden due to unsafe food, with 143,000 deaths in 2021.

WHO Director-General Dr Tedros Adhanom Ghebreyesus said, “Food safety is not an abstract issue – it touches every meal, every family, every day. Unsafe food has always been a major public health concern, but until now, we lacked the bigger picture of its staggering human and economic toll. These new estimates change that.”

Thus, it is crucial to know what to eat, how to eat, and protect yourself from foodborne diseases. And there is a strong connection between unsafe food and food myths; misunderstandings in the kitchen can cost you dearly, so knowing popular food myths from the global health body, WHO, is crucial.

5 Dangerous Food Safety Myths

Can You Tell If Food Is Safe To Eat By Its Look And Smell?

People often think that the smell and appearance of food can help us know its condition, but it's a complete hoax, as the WHO reports that most microorganisms that can make you sick don’t change the look or smell of the food.

Should Raw Poultry Be Washed Before Cooking?

This is arguably one of the popular food-related misconceptions, as in most households, the washing of chicken before cooking is seen as a healthy practice emphasizing making sure that the raw meat has been properly washed and soaked, but the WHO's report proves otherwise. The global body, washing poultry can spread harmful microorganisms to hands, surfaces, utensils, or other food.

Do Organic Fruits And Vegetables Need To Be Washed?

Some think that fruits and vegetables grown organically do not require washing, as they are not cooked with pesticides or chemical fertilizers, and that is a myth. The WHO said all produce, including organic, should be washed with clean water to remove physical contaminants and reduce the risk from any harmful microorganisms or chemicals.

Can Dishcloths Spread Dangerous Bacteria?

Another common habit is to use dishcloths to clean them after washing, and that is a big no from WHO, as dishcloths and sponges can carry and spread dangerous bacteria.

Do I Have To Refrigerate Leftover Food?

Sometimes people do not keep leftover food outside the refrigerator, and that is also a mistake because food can be dangerous to consume if left at room temperature for more than two hours.