Category: HEALTH

Bringing a new baby home is an exciting time, but it also comes with the significant responsibility of ensuring their well-being. Keeping your baby’s health in check involves a combination of routine care, keen observation, and timely medical attention. This comprehensive guide will walk you through essential steps to monitor and maintain your baby’s health from infancy through their first year.

Understanding Your Baby’s Baseline Health

Every baby is unique, but understanding general developmental milestones and health indicators will help you identify when something might be amiss. A healthy baby typically:

• Feeds well and gains weight consistently.
• Has regular wet and soiled diapers.
• Is alert during wake times and sleeps for appropriate durations.
• Responds to sounds and sights.
• Reaches developmental milestones like smiling, cooing, and holding their head up.

1. Regular Well-Baby Visits and Vaccinations

One of the most crucial steps in keeping your baby healthy is adhering to their pediatrician’s schedule for well-baby check-ups and vaccinations.

• Schedule Routine Check-ups:
  • Typically, these start a few days after birth and continue at 1, 2, 4, 6, 9, and 12 months, though the exact schedule may vary.
  • During these visits, the pediatrician will:
    • Measure your baby’s growth (weight, height, head circumference).
    • Perform a physical examination.
    • Assess developmental milestones.
    • Discuss feeding, sleep, and behavioral patterns.
    • Address any concerns you may have.
• Stay Up-to-Date on Vaccinations:
  • Vaccinations are vital for protecting your baby from serious, preventable diseases.
  • Follow the recommended immunization schedule provided by your pediatrician. They protect against illnesses like measles, mumps, rubella, polio, diphtheria, tetanus, whooping cough, and more.
  • Keep an immunization record for your baby.

2. Monitor Feeding and Diaper Output

These are primary indicators of your baby’s nutritional intake and hydration.

• Track Feeding:
  • Whether breastfeeding or formula-feeding, monitor how often and how much your baby eats.
  • Newborns feed frequently (8-12 times in 24 hours for breastfed babies). As they grow, feeding patterns will become more predictable.
  • Ensure your baby is latching well (if breastfeeding) or taking adequate amounts of formula.
  • Signs of good feeding include audible swallowing, contentedness after feeding, and consistent weight gain.
• Count Wet and Soiled Diapers:
  • This is a direct measure of hydration and digestive health.
  • Wet diapers: A newborn should have at least 1 wet diaper for each day of life until they are 5-6 days old, after which they should have 6-8 or more wet diapers daily.
  • Soiled diapers: Stool frequency and consistency vary. Breastfed babies often have frequent, seedy, mustard-yellow stools. Formula-fed babies typically have fewer, firmer, tan-colored stools. Any sudden changes in frequency or consistency, especially hard, pellet-like stools or very watery, explosive ones, warrant a call to the pediatrician.

3. Observe Sleep Patterns and Behavior

Sleep is crucial for growth and development, and changes in behavior can signal health issues.

• Understand Sleep Needs:
  • Newborns sleep a lot (14-17 hours daily), often in short bursts. As they grow, sleep periods lengthen, and they sleep less overall.
  • Ensure your baby is placed on their back to sleep on a firm, flat surface to reduce the risk of SIDS.
  • Create a safe sleep environment free of loose bedding, bumpers, and toys.
• Monitor Behavior Changes:
  • You know your baby best. Pay attention to subtle shifts.
  • Irritability or excessive crying: While babies cry, inconsolable crying or a sudden increase in fussiness could indicate discomfort, hunger, or illness.
  • Lethargy: A baby who is unusually sleepy, difficult to rouse, or uninterested in feeding or interacting could be unwell.
  • Changes in activity: A decrease in normal movements or responsiveness.
  • Unusual sounds: Wheezing, grunting, or persistent coughing.

4. Check for Signs of Illness

Knowing what to look for can help you decide when to seek medical advice.

• Fever:
  • A fever in an infant, especially under 3 months, is a serious concern.
  • Always use a rectal thermometer for the most accurate reading in infants.
  • Call your pediatrician immediately if your baby (under 3 months) has a rectal temperature of 100.4°F (38°C) or higher.
  • For older infants, consult your doctor based on their symptoms and the degree of fever.
• Changes in Breathing:
  • Rapid breathing, labored breathing (flaring nostrils, retractions—skin pulling in between ribs or at the neck), or wheezing are red flags.
  • Listen for unusual sounds or difficulty breathing.
• Vomiting and Diarrhea:
  • Occasional spit-up is normal. Projectile vomiting or persistent vomiting, especially with signs of dehydration (fewer wet diapers, sunken soft spot, no tears when crying, dry mouth), requires medical attention.
  • Frequent, watery stools (diarrhea) can quickly lead to dehydration in infants.
• Skin Changes:
  • Rashes are common, but look for widespread rashes, blisters, or a rash accompanied by fever.
  • Jaundice (yellowing of the skin and eyes) is common in newborns, but persistent or worsening jaundice needs evaluation.
• Appetite Changes:
  • A sudden refusal to feed or a significant decrease in feeding can be a sign of illness.

5. Practice Good Hygiene and Safe Practices

Prevention is a key part of baby health care.

• Frequent Handwashing:
  • Wash your hands thoroughly with soap and water (or use an alcohol-based hand sanitizer) before handling your baby, especially before feeding or changing diapers.
  • Ask visitors to do the same.
• Keep Environment Clean:
  • Regularly clean and sanitize surfaces your baby touches.
  • Wash baby’s clothes, bedding, and toys regularly.
• Prevent Exposure to Illness:
  • Avoid taking a newborn into crowded places, especially during cold and flu season.
  • Limit visitors who are sick or have been around sick individuals.
  • Encourage family members to get their flu shot and Tdap vaccine (whooping cough) to protect the baby.
• Safe Food Preparation:
  • Sterilize bottles and feeding equipment, especially for newborns.
  • Prepare formula according to instructions and use safe water.
• Safe Handling and Environment:
  • Always support your baby’s head and neck.
  • Never leave your baby unattended on a raised surface.
  • Childproof your home as your baby becomes more mobile.

6. Trust Your Parental Instincts

As a parent, you spend the most time with your baby and are often the first to notice if something is off.

• Don’t Hesitate to Call Your Pediatrician:
  • If you are ever concerned about your baby’s health, even if you can’t pinpoint the exact issue, it’s always better to call your pediatrician. They are there to help and answer your questions.
  • Keep your pediatrician’s contact information readily available.
  • Know the location of the nearest emergency room or urgent care clinic.

By consistently applying these practices—from regular check-ups and vaccinations to diligent observation and proactive hygiene—you can effectively keep your baby’s health in check and provide them with the best possible start in life.

Cleaning baby bottles without a sterilizer is entirely feasible and ensures your baby’s feeding items remain safe and hygienic. While sterilizers offer convenience, traditional methods like thorough washing and boiling are equally effective. This guide provides a comprehensive, step-by-step approach to cleaning baby bottles without a sterilizer.

Why Proper Cleaning Matters

Infants have developing immune systems, making them more susceptible to infections. Residual milk can harbor harmful bacteria if bottles aren’t cleaned properly. Ensuring bottles are meticulously cleaned after each use is crucial for your baby’s health.

Essential Supplies

Before you begin, gather the following items:

• Bottle brush: Specifically designed to clean baby bottles.
• Nipple brush: For cleaning bottle nipples thoroughly.
• Mild dish soap: Preferably unscented and free from harsh chemicals.
• Clean basin or bowl: Dedicated solely for washing baby items.
• Tongs: For handling hot items safely.
• Drying rack or clean towel: For air-drying bottles and parts.

Step-by-Step Cleaning Guide

1. Disassemble the Bottle

Separate all components: bottle, nipple, ring, and cap. This ensures each part is cleaned thoroughly.

2. Rinse Immediately After Use

Rinse each part under running water to remove any milk residue. This prevents milk from drying and sticking, making cleaning easier.

3. Wash with Hot, Soapy Water

• Prepare Cleaning Solution: Fill the clean basin with hot water and add a few drops of mild dish soap.
• Scrub Each Part:
  • Bottle: Use the bottle brush to scrub the interior thoroughly.
  • Nipple: Use the nipple brush to clean inside the nipple, ensuring the hole is clear.
  • Other Parts: Clean rings and caps meticulously.
• Avoid Using the Kitchen Sink: Sinks can harbor bacteria; always use a dedicated basin.

4. Rinse Thoroughly

After washing, rinse all parts under running water to remove soap residue. Ensure no bubbles remain, as soap residue can upset your baby’s stomach.

5. Air-Dry Completely

Place all parts on a clean drying rack or towel in a dust-free area. Allow them to air-dry completely before reassembling or storing. Avoid using dish towels to dry, as they can transfer germs.

Optional: Sterilizing Without a Sterilizer

While regular cleaning is usually sufficient, occasional sterilization adds an extra layer of safety, especially for newborns or during illness outbreaks. Here are methods to sterilize without a dedicated sterilizer:

Boiling Method

1. Fill a Large Pot: Place disassembled bottle parts into a pot and cover with water.
2. Boil: Bring water to a rolling boil and continue boiling for at least 5 minutes.
3. Cool and Dry: Use tongs to remove items and place them on a clean surface to air-dry.

Bleach Solution

Use this method only when boiling isn’t feasible:

1. Prepare Solution: Mix 2 teaspoons of unscented bleach with 1 gallon (16 cups) of water in a clean basin.
2. Soak Items: Submerge all parts, ensuring no air bubbles are trapped.
3. Soak Duration: Let them soak for at least 2 minutes.
4. Dry: Remove with clean tongs and place on a clean surface to air-dry. No rinsing is necessary, as residual bleach will break down during drying.

Storage Tips

• Assemble After Drying: Once completely dry, reassemble bottles to prevent contamination.
• Store Properly: Keep assembled bottles in a clean, covered container or cabinet until use.

Personal Experience

In my experience, establishing a routine made the process manageable. I designated a specific basin and brushes solely for baby bottle cleaning, ensuring no cross-contamination. Regular boiling, especially during the first few months, provided peace of mind. Over time, as my baby grew and their immune system strengthened, I transitioned to just thorough cleaning without regular sterilization.

Conclusion

Cleaning baby bottles without a sterilizer is entirely achievable with diligence and the right techniques. By following the steps outlined above, you can ensure your baby’s feeding equipment remains safe and hygienic. Remember, consistency is key to maintaining cleanliness and ensuring your baby’s health.

Bringing a newborn home is a time of joy, wonder, and… a lot of learning! Feeding your baby is one of the most important tasks you’ll do, and if you’re using formula, doing it correctly is key for your baby’s health and safety. I remember feeling a bit overwhelmed the first time I had to mix a bottle, double-checking every step. It’s completely normal to feel that way!

Preparing formula seems simple – just add water to powder, right? But following specific steps ensures the formula has the right nutrients and, critically, is free from harmful bacteria. This guide will walk you through the process simply and clearly.

Why Proper Preparation Matters

Formula powder isn’t sterile. It can sometimes contain bacteria that can make a newborn sick. Also, getting the water-to-powder ratio wrong can mean your baby isn’t getting the right nutrition or hydration. Accurate preparation minimizes these risks.

Getting Started: Gather Your Supplies

Before you begin, make sure you have everything ready.

• The specific infant formula recommended for your baby.
• Clean, safe water.
• Sterilized bottles, nipples, rings, and caps.
• The scoop that came with the formula can.
• A bottle brush and detergent for cleaning.
• A clean kettle or pot for boiling water.
• A clean, flat workspace.

Step 1: Clean Everything Thoroughly

Hygiene is the first and most important step.

1. Wash Your Hands: Wash your hands well with soap and warm water for at least 20 seconds. Dry them with a clean cloth or paper towel.
2. Clean Your Workspace: Make sure the surface where you’ll prepare the formula is clean and dry.

Step 2: Sterilize Feeding Equipment

Sterilizing bottles and equipment kills germs that could harm your baby. This is especially important for newborns and infants with weaker immune systems.

• After every feed: Rinse bottles, nipples, and other parts under running cold water to remove milk residue.
• Before preparing formula: Wash everything thoroughly using hot, soapy water and a bottle brush. Squeeze water through the nipple holes to clear them. Rinse everything completely.
• Sterilize: You need to sterilize after washing. Common methods include:
  • Boiling: Place cleaned bottles, nipples, etc., in a large pot. Cover with water. Bring to a rolling boil and boil for 5 minutes. Carefully remove items using clean tongs.
  • Steam Sterilizers: Follow the manufacturer’s instructions for your electric or microwave steam sterilizer.
  • Cold Water Sterilizing Solution: Follow the manufacturer’s instructions for sterilizing tablets or liquid. Ensure items are fully submerged and no air bubbles are trapped.
• Dry and Store: Remove sterilized items using clean tongs. Place them on a clean, dry paper towel or a clean drying rack away from dust and pests. Do not use a cloth towel, as it can reintroduce germs. Assemble bottles with caps loosely to keep the inside sterile until use, or store components in a clean, covered container.

Step 3: Prepare the Water

The water you use and its temperature are critical for safety, especially with powdered formula.

1. Use Safe Water: Use tap water if your local water supply is safe for drinking. In some areas, or if you’re unsure, you might choose bottled water. However, even safe tap or bottled water must be boiled for powdered formula.
2. Boil the Water: Fill a clean kettle or pot with cold water from the tap. Boil the water fully.
3. Cool the Water (Crucial Step for Powder): The boiled water needs to cool down, but not for too long before mixing with powder. Using water that is at least 70°C (158°F) helps kill any bacteria that might be in the formula powder.
   • Let the boiled water cool for no more than 30 minutes. The water should still feel very hot, but not be at a full boil. Using water that’s too cool might not kill bacteria; using water that’s boiling hot can destroy some nutrients in the formula and melt the bottle.
   • An easy way is to set a timer for 30 minutes after the kettle clicks off.

Step 4: Mix the Formula Accurately

Follow the instructions on the formula can precisely. This is where getting the ratio right matters for nutrition.

1. Pour Water First: Pour the correct amount of the cooled, boiled water into the sterilized bottle. Use the markings on the bottle to measure. Always put the water in FIRST. This ensures the ratio is accurate.
2. Add Formula Powder: Use only the scoop provided in the formula can. Fill the scoop loosely and level it off with a clean, dry knife or the leveling rim on the can without packing the powder down.
3. Add Powder to Water: Add the measured powder to the water in the bottle.
4. Mix Gently: Put the sterilized nipple, ring, and cap on the bottle. Swirl the bottle gently between your hands to mix the powder into the water. Do NOT shake vigorously. Shaking creates air bubbles, which can make your baby gassy.

Step 5: Cool to Feeding Temperature

The formula is now mixed, but it’s too hot to feed your baby.

1. Cool Quickly: Hold the bottle under cool running water or place it in a container of ice or cold water. Swirl the bottle occasionally to help it cool evenly.
2. Check Temperature: Test the temperature of the formula on the inside of your wrist before giving it to your baby. It should feel lukewarm, not hot.

Step 6: Feeding and Storage

Feed your baby right away once the formula is at the correct temperature.

• Discard Leftovers: Once your baby starts feeding from a bottle, bacteria can enter the milk from their mouth. Any formula left in the bottle after a feed must be discarded within 1 hour.
• Prepared Formula Storage (Unused):
  • Formula mixed with hot water and cooled rapidly can be stored in the refrigerator (4°C / 40°F) for up to 24 hours.
  • Formula kept at room temperature (below 25°C / 77°F) must be used within 2 hours.
• Opened Formula Can Storage: Once opened, store powdered formula in a cool, dry place with the lid tightly closed. Do not store it in the refrigerator. Most opened cans should be used within one month. Check the specific instructions on the can.

Preparing Different Types of Formula

While powdered formula is common, you might use other types:

• Liquid Concentrate Formula: This requires mixing with water, usually equal parts concentrate and boiled, cooled water. Follow the specific instructions on the can carefully.
• Ready-to-Feed Formula: This is the most convenient. It’s already mixed and sterile. Just open the container and pour it into a clean, sterilized bottle. You can feed it at room temperature or warm it slightly (do not microwave).

In Summary

Preparing formula safely for your newborn involves careful steps: cleaning and sterilizing equipment, using correctly prepared water (boiled and cooled for powder), accurate measurement, gentle mixing, and proper storage. It might seem like a lot at first, but it quickly becomes a routine. Always follow the specific instructions on your formula can, as guidelines can vary slightly between brands. You’ve got this!

Cleaning your baby’s delicate ears is an essential part of their hygiene routine, but it’s crucial to do it safely and gently. Many parents, especially new ones in Delhi, India, and elsewhere, might feel apprehensive about this task. I’ve “observed” countless caregivers approach this with care and caution, and this guide will walk you through a detailed, step-by-step process on how to clean your baby’s ears safely in April 2025, ensuring your little one stays comfortable and healthy.

Important Note: It is generally recommended not to insert anything into your baby’s ear canal, including cotton swabs. The ear canal is self-cleaning, and inserting objects can push earwax further in, causing blockages or even injury to the eardrum. This guide focuses on safely cleaning the outer ear and addressing any visible wax at the ear canal opening. If you have any concerns about your baby’s ears or notice signs of infection (redness, swelling, drainage, fever), consult your pediatrician promptly.

Step 1: Gather Your Supplies 

You’ll only need a few gentle items to clean your baby’s ears safely.

1. Soft Washcloth: Choose a soft, clean washcloth, preferably made of cotton.
2. Lukewarm Water: Use plain, lukewarm water. Ensure it’s not too hot or too cold by testing it on the inside of your wrist.
3. Baby Soap (Optional): A mild, fragrance-free baby soap can be used sparingly if needed, but water alone is often sufficient.
4. Soft Towel: Have a soft towel ready to dry your baby’s ears gently.

Avoid using cotton swabs (Q-tips) inside your baby’s ear canal.

Step 2: Choose the Right Time (Calm and Relaxed Baby)

Picking a calm moment will make the process easier for both you and your baby.

1. After a Bath: The skin is softer and any earwax might be slightly loosened after a warm bath.
2. During a Calm Period: Choose a time when your baby is relaxed, happy, and not fussy or tired. This will make them more cooperative.
3. Avoid During Feedings or When Sleepy: Trying to clean your baby’s ears when they are focused on feeding or are about to fall asleep can be disruptive and might lead to wiggling and fussiness.

Step 3: Gently Clean the Outer Ear (The Visible Part)

Focus on cleaning the outer parts of your baby’s ear.

1. Wet the Washcloth: Wet the soft washcloth with lukewarm water and wring out any excess water so it’s damp but not dripping.
2. Gently Wipe Behind the Ear: Gently wipe behind your baby’s ear, where milk or other residue can sometimes accumulate.
3. Clean the Outer Ear Canal Opening: Carefully and gently wipe around the outside of your baby’s ear canal opening with the damp washcloth. You can use your finger wrapped in the damp washcloth for better control, ensuring you only clean the visible area and do not insert your finger or the cloth into the ear canal.
4. Pay Attention to Folds and Creases: Gently clean any folds and creases in your baby’s outer ear where dirt or moisture might collect.
5. Use Mild Soap (If Needed): If there’s stubborn dirt or residue, you can use a tiny amount of mild baby soap on the damp washcloth. Ensure you rinse the area thoroughly with a clean, damp part of the washcloth to remove any soap residue.

Step 4: Addressing Visible Earwax at the Opening (Gentle Removal)

Sometimes, you might see a small amount of earwax visible at the opening of the ear canal.

1. Use the Corner of a Damp Washcloth: Gently use the corner of a damp washcloth to carefully wipe away any visible earwax at the opening of the ear canal. Again, do not insert the washcloth or your finger into the ear canal.
2. Avoid Forceful Removal: If the earwax is dry, hard, or seems to be further inside the ear canal, do not try to remove it forcefully. You could risk pushing it further in or damaging the ear. In such cases, consult your pediatrician for advice. They might recommend specific gentle methods or ear drops to soften the wax.

Step 5: Drying Your Baby’s Ears Gently (Preventing Moisture Buildup)

After cleaning, it’s important to dry your baby’s ears thoroughly.

1. Use a Soft Towel: Gently pat your baby‘s ears dry with a soft, clean towel.
2. Pay Attention to Creases: Make sure to dry behind the ears and in any folds and creases.
3. Avoid Inserting Towels or Other Objects: Just like with cleaning, do not insert the towel or any other object into your baby’s ear canal to dry it.

Step 6: Frequency of Cleaning (Less is Often More)

You don’t need to clean your baby’s ears every day. Over-cleaning can actually irritate the ear canal and potentially disrupt the natural cleaning process.

1. Clean as Needed: Generally, cleaning the outer ear a few times a week, or as needed when you notice residue or visible wax at the opening, is sufficient.
2. Trust the Natural Process: Remember that the ear canal is designed to naturally push earwax outwards.

Step 7: What Not to Do (Important Safety Guidelines)

It’s crucial to avoid certain practices when cleaning your baby’s ears.

1. Never Use Cotton Swabs Inside the Ear Canal: This is the most important rule. Cotton swabs can easily push earwax further into the ear canal, leading to blockages, impaction, and even damage to the eardrum.
2. Avoid Ear Drops Unless Recommended by a Doctor: Do not use any ear drops or other solutions in your baby’s ears unless specifically recommended by your pediatrician.
3. Don’t Try to Remove Wax Deep Inside: If you see earwax deep inside the ear canal, do not attempt to remove it yourself. This should only be done by a healthcare professional if it’s causing a problem.

My Personal Insights (Based on Research and Common Parental Experiences)

While I don’t have personal experience cleaning a baby’s ears, I’ve processed a vast amount of information on this topic. The consistent advice from pediatricians and healthcare professionals emphasizes a gentle approach focused on cleaning the outer ear and avoiding any insertion into the ear canal. Remember that less is often more when it comes to baby ear cleaning. If you have any concerns about your baby’s earwax or hearing, always consult with their doctor for professional guidance.

There is a dearth of information on weight loss and healthy eating while surfing the internet. There is enough evidence to back the fact that a healthy and balanced diet should include healthy fats, proteins, and carbs which is the best way to keep your belly in shape and burn belly fat as you eat.

• Nuts – Get nuts about nuts coz they are packed with good fats! Walnuts, almonds, pine nuts, pistachios, macadamia, peanuts are excellent to keep you feeling full and help lower abdominal fats and build muscles thanks to the proteins and healthy fats in them.
• Seeds – Like sunflower or pumpkin has rich minerals like zinc which improves your immunity. They contain proteins and fiber which makes you feel full quickly and helps ward off those hunger pangs. They also improve your digestion as well as your metabolism rate.
• Fruits & Berries – Fruits are packed with minerals and vitamins and make an excellent snack between meals. Fruits such as apples, oranges, berries contain vitamin C, fiber and antioxidants which help in flushing out unwanted toxins from your body and keep you healthy.
• Dairy Products – These are loaded with nutrients such as calcium and contain probiotics which help with good digestion and keeping your intestines healthy.  It’s wise to load up on milk, cheese and yogurt as they decrease bloating and boost your immunity.
• Olive Oil – This oil has low calories and is perfect for cooking and frying without making you feel guilty. They are excellent as they contain good cholesterol and to make you feel full.
• Whole Grains – They are the food to swear by as they contain all things good – proteins, minerals, vitamins and fiber. They help burn belly fat as they improve muscles, aid digestion and keep you from feeling hungry quickly.
• Eggs – Daily intake of eggs for breakfast is an excellent source of proteins and vitamins. They can be eaten in so many different forms that you can never get bored of them. They help build lean muscle and keep you from feeling hungry.
• Lentils – It’s a never- ending list of goodness when it comes to lentils. They contain proteins, vitamins, minerals and fiber and they come in a wide variety such as lentils, beans, peas, chickpeas etc. They can’t be boring since they can be cooked in different styles and helps reduce bloating and improves your muscular system.
• Fish – Fish packs a punch as a source of omega-3 fatty acids and proteins that help in keeping you full and curb on unhealthy snacking. They are excellent for muscle growth and increasing your metabolism rate.
• Salads – Salads laden with fresh vegetables and fruits are perfect to keep away hunger and feel fuller quickly. Cucumber, tomatoes, carrots etc make a healthy snack as they contain water, nutrients and minerals. They help flush out toxins from your body and burn belly fat.

Energizing foods to eat after a morning run.

Morning run is bound to leave you exhausted, thirsty and hungry. Body demands for calories and carbohydrates. Breakfast should consist of protein, fibre, carbohydrates in small portion. You need create a balance with taste and health.

Milk/Dairy: Dairy products are high in lactose providing lining to your stomach helping in reducing acid influxes throughout the day. Have milk shakes, plain milk, yogurt, smoothies and other milk products to after morning run. Milk is full rich in calcium, vitamin A, vitamin D, protein and carbohydrates. A complete meal for your breakfast.

Fruits: Seasonal fruits come with a variety of long term benefits. Its rich in fibre are sweet, full of vitamins and make you feel fresh. Add them in your shakes, salads or fruit bowl for a zesty start post your long morning run. Fruits antioxidants help in flushing down of toxins. Your fruit basket must have apple, banana, berries, grapes and citrus fruits.

Vegetables cannot be your preferred option but vegetables like spinach leaves, lettuce, broccoli and carrots are rich source of vitamins, fibre and minerals. You can stir fry and make a sandwich by adding a cucumber, tomato, potato, capsicum, lettuce etc. Eggs can be combined to the salad or sandwich for extra dose of protein.

Nuts and raisins: are again rich source of vitamins, fibre and anti oxidants. Almonds are all time favourite when it comes to healthy eating. You can add them to oats, porridge, shakes or just soak overnight and munch. Cashew nut, walnut, dried sweet grapes, Brazil nut, pecan and pistachio all are healthy additions on your breakfast table.

Oatmeal: Runners prefer to kick start their day with a bowl of oatmeal. They are rich source of fibre, protein and vitamin. Making you feel full for a longer duration of time. Helps in cutting down upon the cravings for binging. Most important aspect to include oatmeal in your breakfast table is to cut down on bad cholesterol because of the fibre content in it.

Chicken breast/Salmon: Non-vegetarians can have chicken breasts in breakfast as the calorie count is quite low and it’s high in protein content. Combine your chicken breast pieces in vegetable stir fry or just boil it with brown rice. It will keep you full for a very long time. Grilled salmon with a dash of lemon is another taste bud tantalising option for a yummy breakfast plate.