Start the day the healthy way with breakfast

Maria Endah Hulupi, The Jakarta Post, Jakarta

There is an old adage saying one should eat breakfast like a king, lunch like a nun and dine like a pauper. It implicitly points out the importance of breakfast for starting of the day on the right foot.

Many people are unaware of the importance of the first meal of the day. For them, breakfast is the first thing to be omitted from their schedule when they don't have time to get ready for school or office.

A nutritionist with PT Nestle Indonesia, Rienanny S. Mahadi, explained that skipping breakfast is not a wise move, and is one that could affect mental and physical activities.

After 10 hours of fasting during our period of sleep, we get up in the morning feeling refreshed but a little hungry because the level of blood glucose, which produces energy, is low. "It is too low to properly fulfill our energy requirements to start our routine. That is why we need breakfast," she said.

Skipping breakfast would prolong the condition of lacking of energy and this would affect the functions of the brain and the body, which need adequate energy to perform.

"Breakfast skippers will likely experience weakness and show decreased cognitive capabilities. This in turn affects their performances in the office or at school," said Rienanny.

She also cited the findings of a 1999 study which showed that having breakfast improved academic achievement, including improved math grades, reduced school absence and the tardiness rate, as well as leading to less emotional and behavioral problems.

Without breakfast, which is a ready energy source, the body automatically resorts to using energy deposits. But these require three to four hours before being ready to use.

Even for dieters, skipping breakfast would likely lead to excessive hunger, thus encouraging the overeating that contributes to unwanted weight gain.

Rienanny said that a healthy breakfast could fulfill one third or one fourth of the total daily requirements. This should include: * Pure sugar as a quick energy booster, contained in honey, caramel, sugar, syrup, jam and sweetened condensed milk. * Complex carbohydrates to provide a slow release of energy and make you feel full. These are available in, among other foodstuffs, bread, toast, rice, noodles, potatoes, cassava and yams. * Proteins for cell development are differentiated into protein from animals, such as eggs, chicken, beef and other meat products and non-animal proteins from tempeh, tofu, kidney beans and mung beans. * Vitamins and minerals, abundant in fresh fruits and vegetables. Milk and other daily products are also rich in vitamins B12 and calcium. * A moderate fat intake from oil, butter and margarine. * A cup of tea or coffee to lift the mood.

"If you are busy, avoid time consuming meals and go for practical ones, like cereal, porridge or sandwiches," said Rienanny.

People who are not used to eating breakfast are advised to start developing the healthy habit. "Some may experience stomach discomfort at first but this can be overcome by consuming small portions and gradually increasing the quantity until they can consume one-third or a quarter of their total daily requirements," she explained.

But if you are not hungry yet, it is advisable to eat fruit or drink juice. "Eat more starch and some protein to help maintain the glucose level longer. Avoid high sugar food because it gives a quick boost but can leave you feeling drowsy afterwards."