Make Time For Breakfast
Breakfast plays an important role in supplying body with energy it needs after long hours of sleep and to stay energised throughout the day. Hence, it is worthwhile to make effort for a wholesome breakfast to kick start your day.
It is recommended that your morning meal should provide around 20-25% of your daily energy. It should also contribute significantly to your daily nutrient intake, including carbohydrates, vitamins, minerals, protein and dietary fibre.
Importance of healthy breakfast
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| Help to stay focused and alert | Increase intake of micronutrients | Provide satiety and less chances of unhealthy snacking | Maintenance of healthy weight |
Breakfast ideas if you only have
05 Minutes
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Wholegrain cereals with milk and fruits |
Wholegrain granola and fruit with yogurt |
Wholemeal bread with peanut butter/nut spread and banana |
15-30 Minutes
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Omelette with wholegrain toast |
Wholegrain sandwich with pre-prepared sandwich filling (eg. tuna, egg, chicken breast with veggies) |
Burritos with scrambled eggs |
Pancakes with fruits and honey/nut spread |
30 Minutes
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Fried rice/noodles or kuey teow |
Noodles soup |
Chicken/fish porridge |
References:
1. Eat Smart + Move More = Recipe for Healthy Families
2. Day-to-day regularity breakfast consumption is associated with weight status in a prospective cohort of women.
3. A Review of the Evidence Surrounding the Effects of Breakfast Consumption on Mechanisms of Weight Management
4. The Effects of Breakfast and Breakfast Composition on Cognition in Children and Adolescents: A Systematic Review
5. Consumption of ready-to-eat cereals (RTEC) among Malaysian children and association with socio-demographics and nutrient intakes - findings from the MyBreakfast study
6. Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, "breakfast-skipping," late-adolescent girls
7. Healthy Breakfast
