Here is a concise summary of the text:
**Title:** Unhealthy Breakfast Foods to Avoid and Healthy Alternatives
**Summary:**
* Importance of breakfast for energy and overall health is highlighted
* 6 common breakfast foods that are harmful to health are identified:
1. **Jam**: high in sugar, chemicals, and preservatives
2. **Peanut Butter** (commercial): contains refined sugar, oil, and hydrogenated oil
3. **Deep-Fried Foods** (e.g., Bhature, Kachori): lead to obesity and heart blockage
4. **Ready-to-Eat Breakfast Packets** (e.g., Upma, Poha): refined, low in fiber, and contain artificial additives
5. **Muesli** (commercial): highly processed, high in sugar, and low in fiber
6. **Bread** (white/brown): low in whole grains, high in refined flour, and contains additives
* **Healthy Alternatives:**
+ Whole grains, fresh fruits, nuts, seeds, and seasonal vegetables
+ Homemade versions of commonly avoided foods (e.g., peanut butter, muesli, bread)
* **Additional Tip:** Eating a healthy breakfast can lead to glowing skin; a natural serum is recommended for skin care.
Here are the key facts extracted from the text, without opinions, in short sentences with numbers:
**Facts about Breakfast and Nutrition**
1. The body remains in a fasted state throughout the night.
2. After waking up, the body needs nutrition and is efficient at absorbing vitamins and minerals.
3. Eating a healthy breakfast helps control blood sugar levels.
4. A healthy breakfast can prevent overeating during lunch and dinner.
**Facts about Specific Foods**
5. Commercial white and brown bread often contain little whole grain, mostly refined flour.
6. Commercial bread may include refined oil, artificial flavors, and preservatives.
7. Muesli can be high in refined crystallized sugar (up to 2.5 spoons per serving).
8. Many commercial mueslis have undergone significant processing, reducing fiber content.
9. Kellogg's muesli contains only 5g of fiber per 100g, compared to 10g in regular oats.
10. Ready-to-eat breakfast packets (e.g., upma, poha) often use refined ingredients and palm oil.
11. Deep-frying foods for breakfast increases the risk of trans fats, obesity, and heart blockage.
12. Peanut butter can contain hydrogenated oil, increasing heart blockage risk.
13. Commercial jam often lists sugar as its first ingredient, added with chemicals and preservatives.
**General Health and Product Facts**
14. Hydrogenated oil is created by passing hydrogen gas through refined oil to extend shelf life.
15. Some companies produce healthier alternatives to peanut butter and jam with fewer ingredients.
16. Fresh fruits, whole grains, nuts, seeds, and seasonal vegetables are recommended for breakfast.