Breakfast: Are You Eating it Right?

 

Breakfast is often called the first and most important meal of the day. It is said that the best way to healthy living is to “eat breakfast like a king, lunch like a prince and dinner as a pauper”. In fact, a healthy, nutritious and heartful breakfast provides you the nutrients and energy needed to sustain throughout the day and provides many proven health benefits, such as supporting weight loss, kick-starting your metabolism, boosting immunity, maintaining blood sugar level, reducing risk of chronic diseases such as heart attack and diabetes and more.

 

Concerningly, research studies have found that most Malaysians tend to make unhealthy breakfast choices or skip breakfast. Living in a country full of delicious delicacies, about 70% of Malaysians tend to have bread and pastries with hot drinks such as coffee and tea for breakfast, while 42% and 19% have high carbs and high fat food for breakfast. However, high carbs and fat does not always equivalent to highly nutritious.

 

Studies have shown that eating breakfast promotes longevity, and that the right breakfast choice is the key to sustained energy and long-term health. But have you been eating breakfast right?

 

 

3 Common Breakfast Mistakes

 

 

1. Skipping Breakfast

 

Always on the go or trying to save calories by skipping breakfast? You might always find yourself sluggish and unable to focus in class or at work. Evidence showed that skipping breakfast can cause your blood sugar levels to drop, which can make you feel tired, lightheaded or even moody. Besides, it can also negatively affect your brain function, resulting in reduced brain excitability, slower response and reduced in attention, making you unable to get your daily tasks done.    

 

In fact, studies have found that skipping breakfast can lead to weight gain, increasing the risk of obesity by 48% and abdominal obesity by 31%. This is because when you skip meals, your metabolism tends to slow down and goes into survival mode. This increases your appetite, making you crave food and overeat, which eventually leads to weight gain.

 

 

2. Imbalanced breakfast

 

Popular breakfast choices such as coffee with bread, milo with biscuits are generally solely loaded with carbs, which can cause your blood sugar levels to fluctuate, making you feel sleepy after meal. In addition, these foods are generally low in fiber, which makes you feel less satiated and gets hungry easily. Not to mention these foods tend to be less nutrient dense. After an overnight fasting period, a well-balanced and nutritious breakfast is essential to replenish your body with adequate energy and nutrients to sustain you throughout the day and for long-term health.

 

 

3. Not eating enough protein

 

Malaysians’ breakfast choices are always high in carbs, fat and calorie and seems to be missing protein. Add protein to your breakfast to make your breakfast more well-balanced. Studies have shown that eating enough protein can makes you feel fuller for longer and when eaten with carbs, it slows the release of glucose in the blood, stabilizing your blood sugar level, giving you sustain energy throughout the day. Besides, protein takes longer time to digest in your body than carbs and fat, which helps to boost your metabolism and support weight loss.

 

 

Eat a Carbs, Protein and Fiber Dense Breakfast

 

 

Eating a healthy breakfast is a way of healthy living. Choose a variety of nutrient-dense food to make your breakfast heartful and well-balanced.

 

 

1. Carbohydrate

 

Carbohydrates, or carbs are your body’s main source of energy, which are mainly found in popular breakfast choices such as bread, pastries, rice or noodles. Occasionally, whole-grain foods such as oat and whole-wheat bread are also excellent choices of breakfast to add fiber to your diet. 

 

 

2. Eat enough high-quality protein

 

Your body needs protein to function properly. It helps to build and repair cells, makes up your bones, skins and hair, produces antibodies, and more. Foods such as eggs, milk, lean meat are great sources of high-quality protein, which contains all essential amino acids and makes a balanced breakfast to sustain health.

 

 

3. Eat plenty of fruits and vegetables

 

Fruits and vegetables are great sources of fiber, vitamins and minerals, which makes a huge part of a balanced diet. Eating enough fiber helps to prevent constipation and makes you feel fuller for longer. Incorporate a variety of fruits and vegetables into your breakfast to nourish your body with nutrients, which is essential for optimal health.