"Protein is one of the three essential macronutrients, along with carbs and fat," dietitian Christine Byrne, owner of Ruby Oak Nutrition in North Carolina, told Newsweek. She said that our bodies need all three macronutrients each day. "When your body digests protein, it breaks it down into various amino acids that all play important roles in the body. Amino acids are building blocks of your muscles, bones, cartilage, skin, hair, nails, and cells, so they're crucial for building and repairing all of these tissues. "Amino acids also support hormone function, healthy digestion, and oxygen transport through your body." Protein is particularly popular in nutrition and wellness spaces, as a satiating macronutrient that can help us feel full, fuel the body for workouts, help build muscle healthily, and impact our metabolism. Using Fruit for High-Protein Meals All the experts who spoke to Newsweek said that fruit wouldn't be their first choice for protein, but that it could help contribute towards daily intakes. Nutritional therapist and cookbook author Jenny Tschiesche said: "Fruit isn't considered a primary protein source, but the protein content can vary. If you're looking to boost your diet's protein content, some fruits are preferable." A fruit's botanical family could make a difference, she said. "For example, guava, from the myrtle family, is known for its protein-rich composition." And avocados store more protein and healthy fats in their flesh, she added. "Additionally, fruits grown in nutrient-rich soil often have a higher protein content," said Tschiesche. Nutritional therapist Rakhi Lad, of Healthology, told Newsweek: "While fruit offers wonderful nutritional benefits—like vitamins, fiber, polyphenols and antioxidants—it wouldn't be my first pick for protein." Instead, she recommended eating fruit with a protein source, such as Greek yogurt, cottage cheese, nuts, or chia seeds. Eight High-Protein Fruits The nutrition experts suggested some fruits with higher protein content than most other fruits. 1. Guava: 4.2 grams of protein per cup 2. Avocado: 3 grams of protein per avocado 3. Apricot: 2.2 grams of protein per cup of apricot halves 4. Jackfruit: 2.8 grams of protein per cup, sliced; a tropical fruit, sometimes used as a meat substitute 5. Blackberries: 2g per serving 6. Banana: 2g per large banana 7. Kiwi: 2g per large kiwi 8. Oranges: 1.2g per large orange "Guava, a fruit that's popular in tropical regions, contains 4.2 grams of protein and 112 calories per one-cup serving," said Byrne. "That's a decent amount of protein, especially if paired with a protein-rich food like yogurt." However, because of its high fiber content, Byrne recommended eating no more than a cup of the fruit "to avoid uncomfortable fullness." What Is the Most Protein Dense Food? Byrne also said that it was important to put things into perspective when it came to protein in fruit. "Most people should be aiming for at least 20 grams of protein per meal, and even the highest-protein fruit on this list has just 4.2 grams per serving," she said. "None of them should be considered high-protein foods, and you should be getting most of your protein from other sources, like meat, fish, eggs, milk, soy, nuts, seeds, and legumes." Instead, Byrne recommended choosing fruit that you enjoy and eating a variety, rather than deciding based on protein content. Tschiesche agreed, adding that fruit was still an essential part of the diet, just for other reasons, including as a source of fiber, "which helps maintain a healthy digestive system and aids in weight management." "Fruits are packed with vitamins, minerals, and antioxidants necessary for overall health," she continued. "They also have high water content, helping to keep you hydrated. "Fruits provide various antioxidants, including vitamin C and beta carotene, which help fight free radicals and reduce the risk of chronic disease. They also contain natural sugars, offering a quick energy source without the crash from refined sugars."

Friday marks half a century since Japanese merchandising company Sanrio created the first iteration of Kitty White, or Hello Kitty, a cheerful feline girl (not, as her creator controversially revealed in 2014, a cat) who lives with her family in London's suburbs. In the decades since debuting, she has become a UNICEF ambassador, a special envoy for Japan's Foreign Ministry, and the subject of themed restaurants, cafes, two amusement parks, and even a maternity hospital. CNN News. As such, Hello Kitty is also a commercial behemoth that has earned her creator an estimated $80 billion, placing her alongside Pokemon, Mickey Mouse, and Winnie-the-Pooh as history's top-grossing franchises. Unlike others on the list, however, the merchandise wasn't a profitable extension of Hello Kitty's on-screen popularity — it was her raison d’être from the start. Designed to adorn children's items and stationery, she was first drawn by Yuko Shimizu, one of Sanrio's in-house illustrators, in 1974. The company wanted designs embodying "kawaii," a Japanese term for cuteness, and the 24-year-old's cat-like creation was inspired by a kitten her father had given her as a gift. Hello Kitty made her commercial debut the next year, appearing on a line of vinyl coin purses alongside several other new characters. She proved, by far, to be the company's most popular new design. Sanrio’s sales soared almost immediately as her image was pasted onto toys, stickers, and much else. But if the character's early success can be attributed to Shimizu’s simple, memorable design — comprising a mouthless face, oval yellow nose, whiskers, and a bow — her status as a pop culture icon is thanks to illustrator Yuko Yamaguchi. Considered Hello Kitty's third designer (Shimizu left Sanrio three years after inventing the character and was replaced by Setsuko Yonekubo, who briefly oversaw the design in the late 1970s) Yamaguchi has steered the character's visual identity for almost 45 years. Speaking to CNN at Sanrio's Tokyo headquarters, she recalled joining the company at a time when Hello Kitty products were declining in popularity. In 1979, Sanrio decided to revitalize the brand, and Yamaguchi was one of several illustrators tasked with creating and presenting new imagery. Aware that Hello Kitty was an aspiring musician, she drew a scene envisaging the character surrounded by her family after receiving her first grand piano. "Even though Hello Kitty says she wants to be a pianist, she has never been depicted playing the piano," she said, adding: "I was asked to be the designer of Hello Kitty on the spot." Yamaguchi started meeting with Hello Kitty's fans, past and present, to understand why sales were down. She also made a formative year-long visit to San Francisco in 1984, amid a booming US interest in teddy bears. After returning to Japan, Yamaguchi began creating new drawings and a cast of friends for Hello Kitty — including the teddy bear, Tiny Chum. "I wanted Hello Kitty to become more energetic," she said. "And since she was the face of Sanrio, and was born as a symbol of friendship, I wanted to make lots of friends for her." Subtle evolution While Hello Kitty's key features remained largely unchanged, Yamaguchi (who previously told Time magazine that the character doesn’t have a mouth "so that people who look at her can project their feelings onto her face") placed her in different scenarios, broadening her appeal. "She's good at sports, and she looks cute and chic too," she explained. "I think of her as a blank canvas that you can transform into all sorts of things. There's not much that doesn't suit her… I think that when everyone talks to Hello Kitty, she probably answers them in some way." Sales of Hello Kitty products flourished in Japan between the 1980s and mid-1990s. Much of the company's earlier merchandise was aimed at young girls, including school supplies and personal care items like toothbrushes. But, even then, illustrator Yamaguchi knew the character would need to evolve and grow with her fans. It's a realization the illustrator traces back to a letter she received from a fan in 1987: "She was a big fan of Hello Kitty but, in the letter, she wrote that her friends and parents had told her that it is a child's character and that she should have outgrown it. But she didn't want to, so she asked me to make products for high school students like her." Inspired by the trends she saw in Tokyo's Harajuku fashion district at the time, Yamaguchi began incorporating contemporary style into her designs, in the hope of appealing to older fans.  In 1999, Sanrio told the New York Times that the character was appearing on 12,000 new product lines a year, spanning almost every category imaginable, from clothing to board games, greeting cards to lunch boxes. The company also began using Hello Kitty on more adult items, like electronics and kitchen appliances, as it became clear that nostalgia was becoming a major selling point. As a result, some of today's biggest Hello Kitty fans are those who grew up with her in the 1980s and '90s. Among them is Asako Kanda, who started collecting Sanrio products in third grade and now owns over 10,000 items adorned with the character's expressionless face. "My mother gave me Hello Kitty stationery and school supplies like pencil cases and plastic boards. When I saw them, I thought they were so cute, and they quickly became my favorite. That's where it started," she said, showing CNN around a dedicated Hello Kitty room in her Tokyo home. "Once I began buying things for myself, I could get items for the kitchen, bathroom, and other daily necessities. I wanted to unify everything with Hello Kitty from that point on." After more than 36 years of collecting, Kanda still buys around two Hello Kitty items every month. Sanrio releases new products every week, and she scans them looking for anything that is "memorable or cute." "As life goes on, there are times when you face unpleasant or sad experiences," she said, "During those times, looking at Hello Kitty goods has brought me comfort and solace." Going global As Japan's economy stagnated in the 1990s, Sanrio expanded its international presence. In Hello Kitty's early years, the company had sold products door-to-door in the US, before setting up the first overseas branch of its retail store, Gift Gate, in San Jose in 1976. But following an explosion of Western interest in Japanese culture — from "Dragon Ball Z" to Tamagotchis and Beyblade — she captured the imagination of American consumers around the turn of the millennium, according to Atsuo Nakayama, a Japanese sociologist specializing in the entertainment industry. "Just after 9/11, the world was changing," he told CNN. "And I think that the Japanese 'kawaii' culture was an alternative fit for America, somehow." Much of Hello Kitty's commercial success has been achieved through licensing. She has spawned books, video games, and animated TV series, like the long-running "Hello Kitty and Friends," which helped further develop her character. (Although, despite being raised in London, she was given a North American accent in English dubbed versions.) She has also been part of deals with major consumer and luxury brands and has appeared on an EVA Air plane, Fender Stratocaster guitars, and Swarovski jewelry. And while Sanrio's declining fortunes at the turn of the 2010s sparked fears that Hello Kitty’s cultural relevance was fading, the company's share price has rocketed in the last two years. It now stands over 10 times its Covid-era low. According to Atsuo, nostalgia is once again a key driving force — at home in Japan, and abroad. "Hello Kitty is on the rise again in America, and I think that this is because the first generation has now become parents and passed (their interests) on to their children," Atsuo said, adding: "(Her popularity) has risen and fallen many times like this, and it creates a regular opportunity for people who were captivated by Hello Kitty to remember it and want to collect it again." Sanrio's recent successes are also, in part, due to its diversifying away from Hello Kitty. The character now only accounts for around 30% of Sanrio's gross profit in product sales and licensing, down from 76% a decade earlier, according to the Wall Street Journal. Recent creations like Gudetama (a lazy egg yolk) and Aggressive Retsuko (an introverted death-metal-loving red panda) have both featured in their own Netflix series. Yet, even as Sanrio's business model changes, Yamaguchi believes Hello Kitty will endure. "Of course, there are many characters in the world that have been around longer than Hello Kitty," the illustrator said, adding: "I hope she continues working hard so she can celebrate her 100th anniversary in 50 years."

Our goal to eat healthy often leads us to choose organic foods, even though they can come with a hefty price tag. But is paying extra for organic food really worth it? In Short Organic means food grown without synthetic pesticides, fertilizers, or GMOs Organic foods may be harder to find and have a shorter shelf life If you want to avoid synthetic pesticides, organic food is a great choice   We are the social media generation—hyper-aware and always connected. We want our beauty products to be chemical-free, our food carb-free, and our lives stress-free (though that last one might be a stretch). So, while health consciousness is on the rise, the one word we tend to overuse is 'organic.' If a product claims to be organic, it often goes straight into our shopping cart. But what does organic food really mean, and does choosing organic truly make it safer? So, what is it? The term organic food often brings to mind images of fresh, pesticide-free produce, but it's essential to understand what this label does and doesn't mean. "Organic" signifies food grown without synthetic pesticides, fertilizers, or genetically modified organisms (GMOs), relying instead on natural substances and methods like crop rotation and composting," Vandana Verma, senior dietician, Sir Ganga Ram Hospital, New Delhi, tells India Today. Adding to this, Vaishali Verma, consultant - in nutrition and dietetics, at Manipal Hospital, New Delhi, states that organic farming emphasizes soil health, sustainable practices, and natural pest control techniques. Additionally, organic food production aims to minimize environmental impact and promote biodiversity. However, it is important to note that natural and organic foods are not the same. Not all natural foods are organic, even though all organic foods are natural. "Genetically modified organisms (GMOs), synthetic fertilizers, and pesticides are not used in the production of organic food, and certain guidelines for animal welfare are followed. But the label for natural foods is subject to less regulation. Generally, it indicates that the product is free of artificial coloring, flavoring, and preservatives; however, it doesn’t ensure the absence of GMOs or synthetic pesticides," adds Vaishali Verma. Organic vs conventionally grown food Vandana Verma explains, "Studies show that organic foods may have slightly more antioxidants, certain vitamins, and minerals than conventional options, though the difference is not consistently significant." According to Vaishali Verma, differences in vitamin content, like Vitamin C, are typically minimal between organic and conventional foods. While organic practices may enhance soil health, they don't necessarily lead to significant changes in mineral levels, as these are primarily influenced by soil quality. Factors like soil quality, crop variety, seasonality, and storage methods play a larger role than organic or conventional labeling in determining nutrient content. Additionally, conventional products are often shipped long distances, which can compromise freshness, whereas organic products are typically available locally and may retain more freshness. "A major difference between organic and conventionally grown food lies in the use of pesticides, which is significantly lower in organic farming with minimal reliance on toxins. However, organic food tends to deteriorate quickly due to fewer preservatives," adds Dr Archana Batra, a Gurugram-based dietitian. She mentions that organic food also comes at a higher price, making it less accessible, especially for lower-income households. "To maintain your health on a budget, I recommend focusing on whole foods and seasonal produce, regardless of how they are grown," she advises. Is it a scam? Dr Archana Batra believes that organic food is far from a scam. "It has a range of nutritional benefits due to its lack of synthetic additives or pesticides, which reduces toxin intake. However, with proper preparation and planning, both conventional and organic foods can be healthy," she says. Vandana Verma adds that while organic food may reduce exposure to certain chemicals, there's no guarantee it's entirely free from contamination. Both conventional and organic products have their pros and cons. Organic foods can be beneficial, especially if you're aiming to avoid pesticides. You might prioritize organic versions of produce where you eat the skin, like apples or tomatoes. However, if budget is a concern, focus on a balanced, nutrient-rich diet, organic or not. Vaishali Verma agrees, noting that organic food offers advantages like reduced pesticide use, improved environmental sustainability, and specific farming practices, though it may not always be significantly safer or more nutritious than conventional options. When to choose organic: Pesticide reduction: Choose organic produce grown without synthetic pesticides. Environmental concerns: Organic farming practices support sustainability and soil health. Animal welfare: Organic standards often provide better living conditions for animals. Personal values: Buying organic aligns with supporting local farmers and sustainable practices.   When organic may not be necessary: Budget constraints: Organic foods are pricier; focus on affordable, nutritious options if cost is a concern. Minimal nutritional differences: Prioritise a balanced diet rich in fruits and vegetables over strict adherence to organic food. Limited access: If organic options are scarce, conventional produce can still be healthy when washed properly.   Before you go organic A good first step is to read labels carefully to ensure that what you're purchasing is truly organic. When reading labels, steer clear of refined sugars or preservatives. Look for certifications like India Organic, USDA, or Jaivik Bharat, and inspect organic produce carefully, as it's more prone to natural blemishes and spoilage. Dr Archana Batra mentions that it's wrong to equate organic with healthy. Review the entire dietary composition, especially if you have health conditions like diabetes. Additionally, consider your budget, as conventional foods can also be nutritious. The best approach is to include a variety of whole foods in your diet. Remember the downside Organic foods can be a worthwhile choice for those aiming to reduce pesticide intake, but they’re not a cure-all for health. A key concern is the high cost, which limits access to organic food for many people. Organic foods also have a shorter shelf life, leading to more waste, and they are less accessible in certain regions, which limits choice. Be aware that organic doesn't always mean healthier; processed organic products can still contain sugars and unhealthy fats.

Following an increase in food poisoning cases linked to mayonnaise, the Telangana government has taken a decisive step by banning mayonnaise made from raw eggs for one year, according to a PTI report.  Effective immediately, the order from the state’s Commissioner of Food Safety stated: "As per the observations during enforcement activities and complaints received from the public, Mayonnaise made from raw eggs is suspected to be a cause of food poisoning in multiple incidents in the past few months." The PTI report noted that this means that the production, storage, and sale of this type of mayonnaise are now prohibited.  The decision comes after complaints and observations revealed that raw-egg-based mayonnaise could be a primary cause of food poisoning in recent months, the report added. This creamy condiment, commonly enjoyed in various snacks, is typically made by emulsifying egg yolks with oil and flavouring with vinegar or lemon juice. But is the risk from raw egg mayonnaise so significant that it warrants such a ban? Specific risks associated with consuming mayonnaise made from raw eggs Dr Pranav Honnavara Srinivasan, consultant gastroenterologist at Fortis Hospitals, Bengaluru, states, "The primary risk associated with consuming mayonnaise made from raw eggs is Salmonella infection, which is one of the most common causes of foodborne illness worldwide." Kanika Malhotra, consultant dietician and certified diabetes educator, adds, "Symptoms of Salmonella food poisoning include diarrhoea, abdominal cramps, fever, and nausea. In severe cases, it can lead to more serious complications like dehydration and even death, especially in vulnerable populations like young children, the elderly, and individuals with weakened immune systems." Dr Srinivasan adds that another risk comes from Staphylococcus aureus, a bacterium that produces toxins in improperly stored or contaminated mayonnaise. These toxins are heat-stable, meaning they are not easily destroyed even if the mayonnaise is reheated. Consuming mayonnaise with these toxins can cause rapid-onset food poisoning, leading to symptoms like nausea and vomiting. How does improper storage or handling contribute to the risk of foodborne illness in mayonnaise? Improper storage or handling of mayonnaise can exacerbate the risk of foodborne illness, particularly in warm climates where bacterial growth is accelerated. Mayonnaise, due to its high-fat content and the presence of raw eggs, provides a rich medium for bacteria to thrive if not stored correctly, asserts Dr Srinivasan. Malhotra continues, "Mayonnaise, particularly raw-egg based, is a prime breeding ground for bacteria, especially Salmonella." She adds that bacteria thrive in the 'danger zone' (40-140°F), and warm temperatures accelerate their growth. Cross-contamination from raw food can introduce bacteria into mayonnaise. Prolonged exposure to room temperature, even within refrigeration, increases bacterial growth. High humidity and sunlight can further promote bacterial growth. Exceeding the recommended shelf life after opening increases the risk of spoilage and bacterial contamination. Safer alternatives to raw egg mayonnaise that still offer a similar taste and texture Several safer alternatives to traditional raw egg mayonnaise can still deliver a similar taste and creamy texture: Pasteurised egg mayonnaise: "Pasteurisation involves heating the eggs to a temperature that kills harmful bacteria without cooking the egg itself. This method significantly reduces the risk of Salmonella infection while maintaining the authentic taste of traditional mayonnaise," says Dr Srinivasan. Vegan mayonnaise: Malhotra adds, "Made from plant-based ingredients like avocado, sesame, olive oil, coconut oil. Vegan mayonnaise is a great choice for those with egg allergies or following a plant-based diet." Greek yoghurt: Greek yoghurt can be used as a substitute for mayonnaise in many recipes, Malhotra notes, adding a tangy flavour and creamy texture. It’s a healthier option as it’s lower in fat and higher in protein.  Avocado: Mashed avocado can be used as a healthier alternative to mayonnaise, especially in sandwiches and salads. It adds a creamy texture and a subtle nutty flavour, says Malhotra. Source: TIE  

A super-narrow skyscraper, measuring no more than a single apartment across, is being planned for Dubai. CNN News. The Muraba Veil will reach 1,247 feet into the sky but will be just about 74 feet across, according to details revealed by the architects and developer behind the project. The 73-story tower will feature 131 apartments with between two and five bedrooms each, according to a statement sent to CNN by the project's United Arab Emirates-based developer, Muraba. The high-end apartment block will feature "a range of curated leisure amenities," including a spa, restaurant, gallery, padel court, and private movie theater, it said. The striking tower will be built next to a canal by Dubai’s main transport artery, Sheikh Zayed Road. It was designed by Spanish architecture firm RCR Arquitectes, winner of the prestigious Pritzker Prize — an award often dubbed the "Nobel of architecture" — in 2017. It is the fifth collaboration between Muraba and RCR Arquitectes, which expects the Muraba Veil to be complete by December 2028. Needless to say, an apartment in the city’s latest luxury address does not come cheap — prices start at 18 million dirhams ($4.9 million). Each apartment will occupy the full width of the building and will be modeled on traditional Arabian houses, around an inner courtyard and "softened by shade and greenery," the developer said. The building's design is meanwhile "revealed behind a series of layers," with the first being the "veil," which the creative team describes as "a bespoke stainless steel mesh, porous and responsive, reflecting the different shades of the sky." In a press statement, Rafael Aranda, founder of RCR Arquitectes, said: "We are passionate about ensuring our buildings are responsive to the place, that they belong to the site and the native landscape where they are situated. They must communicate with nature and be infused with the atmosphere of the local culture." Dubai's super-sized skyline is already home to the world’s tallest skyscraper — the Burj Khalifa, which stands at 2,717 feet tall — and it will soon be home to the second-tallest, too. Last month, the property developer behind the Burj Azizi, also due to be finished in 2028, announced that the skyscraper will stretch to 2,379 feet. Dubai currently has more towers measuring over 300 meters (984 feet) than any other city in the world, according to the Council on Tall Buildings and Urban Habitat. The city is no stranger to superlative structures. It boasts the world’s highest infinity pool, the world’s largest natural flower garden, and the world’s largest picture frame, to name a few.

Diwali, the Festival of Lights, is a time for joy, celebration and renewal. As families gather to honour traditions and share happiness, home decoration becomes a key aspect of the festivities. This year, Diwali will be celebrated on Thursday, October 31, with the puja muhurat scheduled from 5:36 pm to 6:16 pm, according to Drik Panchang. Epic Ramayana established Diwali as the homecoming of Lord Rama along with his wife Sita and brother Lakshman to Ayodhya after 14 years of Vanvaas and the defeat of Ravana. Lighting Diyas and candles are a sign of the internal light that safeguards against evil or spiritual darkness. Decorating your home for Diwali can elevate the festive atmosphere, creating a vibrant, welcoming space that embodies the spirit of the occasion. Whether you prefer traditional motifs or modern touches, there are endless options to transform your home into a glowing celebration of light and happiness. Aside from the symbolical connotations, lights bring out the perfect holiday mood and people feel happier and more energetic for the celebrations. Here are some Diwali Decoration Ideas for 2024 to celebrate the most memorable Diwali. Traditional Diya Displays The Diwali festival is known for the illumination brought by ‘Diyas, or oil lamps. Place diyas on the floor, on the windows, in every corner of the house, or in front of each door – bring some order and form patterns of various shapes. For a more contemporary look choose brass or terracotta Diyas with exquisite patterns on them.   Ethnic Cushions and Throws Add the ethnic flavour back on the inside with ethnic cushions and throws. Select supple textures and colours of solids and prints that cover more space-age vellum, silk, velour, and satin. Place these across the sofas, chairs, and beds, to give that dreamy look and feel. You can add Macrame Throw Pillows from Folkulture for a calm and aesthetic look. Rangoli Art When you are greeted with a colourful rangoli at the entrance of your home, it puts you in a festive mood. Try decorating with beautiful coloured powders, and flower petals, or use rice and grain. One can add some diyas or candle holders to make them look brighter. You can use different methods to decorate your small spaces.     Golden Accents The Diwali decorations should also be rich and luxurious, so try using gold in accents throughout your house. Place gold candle holders, vases, or gold framed pictures on areas of the home. You can also include golden cutleries and crockeries on the dining table to emphasize the concept of luxury even further.   Fairy Lights Fairy lights are commonly used during Diwali, to make the home sparkle. Hang them in different ways with ropes or strings on walls, windows, and around plants and trees. Preferably, you can go for the traditional warm yellow light strings, or you can opt for multi-coloured strings for a colourful feel to your decorations. Scented Decor Sensitize your sight by having some component of your decorations with the aroma. Go for African herbal scented items such as candles, incense, or potpourri in the likes of sandalwood, jasmine, and rose. These scents will complement the mood and turn the atmosphere of the rooms into a spiritual one.   Floral Arrangements One cannot think of Diwali without flowers, and it must be noted that the flowers must be fresh. Arrange marigolds, roses, and jasmine in pleasing ways for good and beautiful floral arrangements. Use flowers by placing hangers at the doors of the premises, bowls with flowers on tables, or as decorations on the table. Statement Candle Holders Candles are among the main Diwali accessories that are used to decorate homes and temples, as well as to light the night during the ceremony. Select statement candle holders with metallic hues such as gold, silver, and copper. Place them on mantels, coffee tables, or dining tables to create classy lighting in your home.  

There's a reason for the adage that breakfast is the most important meal of the day to fuel your body. Starting the day with a nourishing breakfast keeps you full and energized until lunchtime. With breakfast being the first energy source to get the required nutrients, focusing on fiber-rich foods is vital to ensure a healthy, wholesome, and satisfying morning meal. Fiber is a key nutrient that fills you up and keeps blood sugar stable, feeds healthy microbiota in your gut, reduces cholesterol levels, regulates hormone levels, and much more. Here we share a guide to adding more fiber to your mornings by putting a healthy spin on your next breakfast sandwich. Avocado and Egg toast Start your morning with a creamy, protein-packed combination of avocado and egg. Spread mashed avocado on your whole wheat slices, then top with a perfectly cooked sunny-side-up egg. Add a sprinkle of salt, pepper, and chili flakes for a flavourful kick to energize you all morning. Peanut Butter and Banana toast This classic duo always satisfies. Spread a generous layer of peanut butter on your favorite bread slices, topping it up with sliced bananas. Drizzle a bit of honey for some sweetness and sprinkle chia seeds for an extra boost of fiber and omega-3s. Greek Yogurt and Berries toast Transform your breakfast with the wholesome goodness of Greek yogurt and fresh berries nestled between slices of Harvest Gold 100% Atta Bread. The rich, creamy yogurt pairs perfectly with the tartness of mixed berries, creating a balanced, nutrient-dense meal that’s both delicious and nourishing. Hummus and Veggie Crunch For a savory start to your day, spread a thick layer of hummus on your Harvest Gold Multigrain bread with thinly sliced cucumbers, tomatoes, and bell peppers for a perfect crunch and added nutrients. You can sprinkle sesame seeds or drizzle some olive oil for a Mediterranean-inspired breakfast that’s full of flavor and healthy fats. Cottage Cheese and Apple Slices Add a fruity twist to your morning meal by spreading some cottage cheese on your breakfast bread with thinly sliced apples for a protein-rich, low-fat option. Top up the nutrient-rich option with a sprinkle of cinnamon to complete the delightful balance of the creamy, crunchy, sweet, and savory meal. Breakfast, the day's most important meal, offers a golden opportunity to pack in your fiber consumption. By doing so, you can nurture a happy, healthy gut while also enjoying a prolonged feeling of satisfaction. Kickstart your day with these high-fiber breakfast options between the 100% whole wheat bread slices for energy, satisfaction, and essential daily nutrition. Source: TOI