Healthy AND Practical Breakfast

Source: Dr. Andrew Octovianus Wijaya
Editor: Danastry Intan

Healthy AND Practical Breakfast to Start Your Day with More Energy

Breakfast is one of the simplest habits that can help your body start the day feeling prepared. After a full night's sleep, your body needs energy to stay active, think clearly, and maintain focus. That's why a healthy breakfast should not only be filling but also provide a balanced combination of nutrients to support your daily activities. (1)

A recommended breakfast should include complex carbohydrates (Low GI), protein, fiber, vitamins, and minerals. Some examples of healthy breakfast options include steamed rice with chicken, egg, and vegetable soup; chicken porridge with a boiled egg and peanuts; or whole-grain cereal topped with fruits such as bananas, papaya, and watermelon. In other words, breakfast doesn't have to be heavy - it simply needs to provide sufficient nutrition to fuel your day. (1, 2, 3)

However, the biggest challenge in the morning is often time. Many people skip breakfast because they're rushing to work, school, or other daily activities. Fortunately, a healthy breakfast can still be quick and convenient. Here are a few easy breakfast ideas:

• Whole wheat bread filled with an omelet, cheese, lettuce, and tomatoes
• Oatmeal mixed with low-fat milk, nuts, and fresh fruit, vegetable omelet, whole wheat toast, smoothie bowl and oatmeal. These menu can easily be adjusted based on your nutritional needs, available time, and the ingredients you have at home.
• Chicken porridge with a boiled egg and peanuts (4)

For a more balanced breakfast, choose ingredients that are not only quick to prepare but also help keep you full for longer. The combination of carbohydrates and fiber provides sustained energy, while protein promotes satiety and supports your body's daily functions. It's also important to avoid excessive added sugar or high-calorie toppings so your breakfast continues to support a healthy lifestyle. (1)

Source:

1. Gibney, M., Barr, S., Bellisle, F., Drewnowski, A., Fagt, S., Livingstone, B., Masset, G., Varela Moreiras, G., Moreno, L., Smith, J., Vieux, F., Thielecke, F., & Hopkins, S. (2018). Breakfast in Human Nutrition: The International Breakfast Research Initiative. Nutrients, 10(5), 559. https://doi.org/10.3390/nu10050559
2. Galioto, R., & Spitznagel, M. B. (2016). The Effects of Breakfast and Breakfast Composition on Cognition in Adults. Advances in Nutrition, 7(3), 576S–589S. https://doi.org/10.3945/an.115.010231
3. Gwin, J. A., & Leidy, H. J. (2018). Breakfast Consumption Augments Appetite, Eating Behavior, and Exploratory Markers of Sleep Quality Compared with Skipping Breakfast in Healthy Young Adults. Current Developments in Nutrition, 2(11), nzy074. https://doi.org/10.1093/cdn/nzy074
4. Alodokter. (2023, September 22). Pilihan menu sarapan sehat agar tubuh berenergi. Alodokter. https://www.alodokter.com/pilihan-menu-sarapan-sehat-agar-tubuh-berenergi