Make Time For Breakfast

Share this story

"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

health Help to stay focused and alert
health Increase intake of micronutrients
health Provide satiety and less chances of unhealthy snacking
health Maintenance of healthy weight

Breakfast ideas if you only have

5 minutes
health Wholegrain cereals with milk and fruits
banana Wholegrain granola and fruit with yogurt
milo Wholemeal bread with peanut butter/nut spread and banana
15-30 minutes
egg Omelette with wholegrain toast
toast Wholegrain sandwich with pre-prepared sandwich filling (eg. tuna, egg, chicken breast with veggies)
milo Burritos with scrambled eggs
pancake Pancakes with fruits and honey/nut spread
>30 minutes
fried rice Fried rice/noodles or kuey teow
noodle Noodles soup
porridge Chicken/fish porridge

 

Reference:

Eat Smart Move More Recipe for Healthy Families, An infographics Kit (Volume 2), NSM, MDA and MASO, 2017

Guinter MA et al. Day-to-day regularity breakfast consumption is associated with weight status in a prospective cohort of women. Int J Obes (Lond). 2019.

Gwin J et al. A review of the Evidence Surrounding the Effects of Breakfast Consumption on Mechanisms of Weight Management Adv Nutr. 2018 Nov 1;9(6):717-725

Adolphus K et al. The Effects of Breakfast and Breakfast Composition on Cognition in Children and Adolescents: A systematic Review. Adv. Nutr. 2016 May; 7(3): 590S-612S

Mohd Taib Mohd Nasir et al. Consumption of ready-to-eat cereals (RTEC) among Malaysia children and association with socio-demographics and nutrient intakes-findings from the MyBreakfast study, Food & Nutrition Research. 2017;61:1

Leidy HJ et al. 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. Am J Clin Nutr. 2013 Apr;97(4):677-88

https://www.bda.uk.com/foodfacts/healthy_breakfast