Make Time For Breakfast
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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
Help to stay focused and alert
Increase intake of micronutrients
Provide satiety and less chances of unhealthy snacking
Maintenance of healthy weightBreakfast ideas if you only have
5 minutes
Wholegrain cereals with milk and fruits
Wholegrain granola and fruit with yogurt
Wholemeal bread with peanut butter/nut spread and banana15-30 minutes
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
Fried rice/noodles or kuey teow
Noodles soup
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
