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With the wedding countdown starting and jitters setting in, a bride-to-be must make sure that she eats all her meals on time, without fail. Running errands, going for fittings, and dance practice sessions often lead to busy days where brides may end up having junk food and energy drinks, leading to a sugar overload. Since breakfast is the most important meal of the day, she should incorporate the right amount of protein, carbohydrates, fiber, and other essential nutrients in her diet. This plays a major role in the healthy functioning of our body, with sound sleep and exercise also playing an equally important role.
We reached out to nutritionist Tania Raghav (@taniaraghav) to draw up a healthy breakfast plan for all the brides who are going to tie the knot soon. She explains: “Brides should focus on balancing all the right nutrients without indulging in crash diets or eliminating carbohydrates completely. While vitamins and minerals surely help in making the skin and hair healthy, there is no magic potion that can instantly make your skin glow or prevent hair fall.”
Tania reiterates how being consistent and getting adequate sleep and hydration is far more important than following a fad diet.
Moong dal chilla stuffed with paneer, served with mint chutney
Besan vegetable chilla with plain curd
Paneer bhurji with vegetables and whole-wheat roti
Hung curd or unsweetened Greek-style yoghurt with fruit, nuts and seeds
Tofu bhurji with vegetables and whole-grain toast
Savoury oats with vegetables and peas, paired with curd or tofu
Overnight oats prepared with milk or yoghurt, chia seeds and fruit
Cooked moong sprouts chaat with paneer or curd
Eggs with whole-grain toast and sautéed vegetables
Omelette with whole-wheat toast
Boiled eggs with whole-grain toast and a serving of fruit
Note: The idea is to combine protein sources with fibre-rich foods instead of relying entirely on refined carbohydrates or fruit alone.
For brides with diabetes: Make sure that you choose your breakfast keeping medication, glucose response and overall carbohydrate in mind. Pairing carbohydrate foods with protein and fibre can help improve meal balance, but no breakfast is automatically 'diabetic-friendly' for everyone.
For brides experiencing hair loss or excessive fatigue: It is important to understand that no particular diet can fix the issue. A medical assessment may be needed to investigate iron deficiency or other underlying causes.
For brides with frequent bloating: Choose foods that are well tolerated, introduce fibre gradually and avoid experimenting with unfamiliar recipes as the wedding approaches.
Healthy Skin: Incorporate vitamin C-rich foods such as guava, oranges and capsicum to support normal collagen formation. Overall nutrition, sleep, sun protection and skincare also influence skin health to a major extent.
Healthy Hair: Adequate protein and nutrients such as iron and zinc are an important part of the diet. Severe calorie restriction and nutritional deficiencies can contribute to hair shedding.
Better iron absorption: Pair plant-based iron sources, such as pulses, with vitamin C-rich foods. For example, besan chilla with capsicum or tomato.
Complete digestion: Oats, fruits, vegetables, whole grains, nuts and seeds contribute fibre. Increase fibre gradually and maintain adequate fluid intake to minimise bloating.
Lasting satiety: Pair carbohydrates with protein and fibre. For example, combine oats with yoghurt or chilla with paneer rather than eating a carb- loaded breakfast.
Busy Days: Prepare overnight oats or a paneer sandwich when you are having a busy day
The internet is loaded with unsolicited and unverified health tips that do more harm than good. Here are some common mistakes brides must not fall for:
Skipping meals or following crash diets to lose weight quickly before the wedding
Eating only fruit for breakfast every day without considering overall nutritional needs
Assuming that all carbohydrates are unhealthy. Whole grains, fruits and pulses can be part of a balanced diet
Relying on fruit juices, sweetened smoothies or sugary drinks as a substitute for a balanced meal
Taking biotin, collagen or other beauty supplements without understanding whether they are necessary. Supplements are not a substitute for a balanced diet, and evidence for cosmetic benefits varies
Suddenly increasing fiber intake or trying unfamiliar foods immediately before wedding functions, especially if prone to bloating
