The Secret to Healthy Japanese Breakfast, Not Bread or Cereal

JAKARTA - When imagining breakfast, many people immediately think of bread, cereal, or maybe eggs and coffee. However, in Japan, the habit of breakfast has a different approach, namely simpler, more natural, and focuses on nutritional balance.

Instead of bread, many Japanese people start the day with a combination of traditional foods such as rice, soup, and nutritious side dishes. Interestingly, this diet is not just about tradition, but is also believed to support overall body health.

The most common breakfast menu in Japan is warm white rice and miso soup. This combination has become part of the daily eating culture.

"There is a saying, 'Miso keeps the doctor away'," said Kimono Mom MOE, a Japanese food blogger, quoted from The Takeout page.

He added that miso soup contains tryptophan which helps the body produce melatonin, a hormone that plays a role in sleep quality.

"This soup also warms the body, increases metabolism with vitamin B, and together with carbohydrates such as rice, provides energy for the body and brain to get through the day," said Kimono.

Sup miso itself is usually made from miso paste mixed with broth, then added various ingredients such as tofu, vegetables, or even leftovers.

Japanese breakfast does not only rely on rice and soup. To meet protein needs, usually added side dishes such as grilled fish, especially salmon, tamagoyaki (sweet rolled eggs), and natto (fermented soybeans).

"In traditional breakfast, rice and soup are always there, but to add protein, dishes such as grilled fish, tamagoyaki, and natto are also standard," said Kimono.

Natto itself is known to be very nutritious, although the aroma is quite strong and the texture is slimy, so not everyone likes it right away.

For those who want a more complete breakfast, there is a traditional concept called ichiju sansai which means "one soup three dishes".

This menu usually consists of miso soup, fish as the main dish, two types of vegetables (such as spinach, eggplant, or cucumber salad), and additional pickles and seaweed. This concept emphasizes the balance between carbohydrates, protein, and fiber in one meal.

Although traditional, it does not mean that Japanese people always eat like that every morning. There are also more practical options such as bread with red bean jam (ogura toast), coffee or tea, and fast food such as breakfast burgers. However, the main principle remains the same, namely maintaining balance and simplicity.

"The most important thing is to keep it healthy, balanced, and easy to do without stress," Kimono added.