Tips For Choosing A Practical And Healthy Breakfast Menu

Illustration of healthy breakfast (Pixabay)

JAKARTA - Breakfast is an important part of a healthy lifestyle that is often overlooked. Choosing the right breakfast can provide enough energy to start the day optimally.

Healthy breakfast should contain complex carbohydrates, protein, healthy fats, as well as vitamins and minerals from vegetables and fruit. By choosing a balanced menu, the body will get the nutrients needed to carry out activities throughout the morning without feeling tired or sleepy.

However, there are still many Indonesians, including workers and children, who often miss breakfast. Based on data from the Indonesian Ministry of Health, 47.7 percent of children have not met their minimum energy needs at breakfast, while 66.8 percent of children eat breakfast with low nutritional quality.

So, how to choose a healthy and practical breakfast menu? Here are some tips from nutritionist Tommy G, S.Gz, RD, dipl Nutrgenetics.

A balanced breakfast must contain complex carbohydrates such as brown rice or wheat bread, protein from eggs, chicken, tofu, or tempeh, as well as healthy fat from avocados and nuts. Don't forget to add vegetables and fruit to make you rich in fiber, vitamins, and minerals.

Busyness is often the main reason for skipping breakfast. Therefore, choose a menu that is quickly prepared but still rich in nutrients. For example, chicken fried rice which contains carbohydrates, protein, as well as additional fiber from vegetables such as carrots and tomatoes.

Consumption of foods with high sugar levels such as donuts or sweet contracts can cause a rapid increase in energy, so that the body is easily weak. Oversimply foods can also slow down the digestive process and interfere with morning activities.

The portion of breakfast must be enough to provide energy up to lunch time, but not excessive so as not to make the body sleepy or feel too full.