Fibre in wholemeal bread and vegetables will make you feel full for a longer duration.
Dosai / chapatti contains fewer calories compared to murtabak.
By
The Community Nutrition Division (CND),
Health Services Department, Ministry of Health
Kring! I slowly opened my eyes and grabbed the screaming alarm clock beside my bed. I rubbed my eyes twice for I could not believe that it was already 6.50am. I thought to myself: "I am running late! My kids are going to be late for school."
I'm sure that this is a typical scenario that many readers can relate to. When we are in a hurry, some of us would choose to skip breakfast altogether. However, we should not skip breakfast, as it is the best way to start the day.
Breakfast literally means "breaking the fast". Imagine you sitting in a car. Early in the morning before you go to work, you need to warm up the engine first before you hit the road. The same applies to our bodies. We need to "fuel it" with breakfast first before we start our day.
Ask yourself these questions: Did I have breakfast this morning? Why is breakfast so important? Why do dieticians and nutritionists all over the world keep reminding people to have breakfast before starting the day?"
Apart from providing you with energy and nutrients, a healthy breakfast gives you many benefits.
The following are the plus points for having breakfast:
I'm sure that this is a typical scenario that many readers can relate to. When we are in a hurry, some of us would choose to skip breakfast altogether. However, we should not skip breakfast, as it is the best way to start the day.
Breakfast literally means "breaking the fast". Imagine you sitting in a car. Early in the morning before you go to work, you need to warm up the engine first before you hit the road. The same applies to our bodies. We need to "fuel it" with breakfast first before we start our day.
Ask yourself these questions: Did I have breakfast this morning? Why is breakfast so important? Why do dieticians and nutritionists all over the world keep reminding people to have breakfast before starting the day?"
Apart from providing you with energy and nutrients, a healthy breakfast gives you many benefits.
The following are the plus points for having breakfast:
(1) Breakfast beats binge eating
Do you ever wonder why those office workers tend to go for high calorie foods during their mid-morning break such as nasi lemak, nasi katok, cucur, murtabak and fried noodles?
Do you ever wonder why those office workers tend to go for high calorie foods during their mid-morning break such as nasi lemak, nasi katok, cucur, murtabak and fried noodles?
This is because most of them skip breakfast. Eating a healthy breakfast will keep you from getting too hungry and thus, will prevent you from overeating later in the day.
(2) It works for weight loss
Skipping breakfast is a common strategy for losing weight, but it is definitely not a smart one.
There's no evidence that suggests skipping breakfast will help one lose weight. Instead studies have shown that most people who skip breakfast tend to eat more calorie-dense foods throughout the day.
Skipping breakfast can also slow down your metabolism, while eating a good breakfast will give your metabolism a boost. If you're trying to lose weight, slowing down your metabolism is definitely something that you do not need.
(3) Breakfast improves performance at work and schools
Breakfast helps to replenish blood glucose levels. Studies have shown that eating breakfast is associated with improved strength and endurance in the late morning, along with a better attitude toward work.
While eating breakfast is important for all ages, breakfast is especially important for children and adolescents.
Studies have shown that children who eat breakfast are more likely to have better concentration, problem-solving skills and eye-hand coordination. They are also more alert and creative and less likely to miss classes.
(4) Helps lower cholesterol, which reduces the risk of heart disease
Research has shown that people who eat breakfast consume less cholesterol than those who skip it.
(5) Better mood
Hormones like estrogen and progesterone regulate the serotonin level in the brain. Unbalanced serotonin level produces mood swings. If your serotonin happens to drop, so will your mood.
Bear in mind that having a healthy nutrition is important because it can balance serotonin levels in your brain, helping you to feel more upbeat and energised. So do not skip your breakfast!
(Ministry of Health Public Awareness Programme)
USEFUL TIPS
What excuses do you have not to take breakfast? Not hungry? No time? Upset my stomach? Not used to having breakfast? Well, breakfast need not be anything difficult to prepare.
Something is better than nothing. Drink milk or juice, Eat wholemeal crackers, buns or fruits like bananas.
* No time?
Prepare breakfast that needs little preparation time like breakfast cereals with fresh milk (for kids)/ low fat milk (for adults), toasted bread with peanut butter / cheese or yoghurt with a piece of fruit.
* Perk up cereals
Top cereals with fruit or chopped nuts such as peanuts, pecans and walnuts.
* Having upset stomach?
If you are not used to having breakfast, it is common to have upset stomach once you start taking it. This is because your stomach is used to being empty early in the morning.
Try eating in small portions first and slowly increase the portion size according to your requirements.
Source: Weekend, 9 Aug 2008
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