Start the day the healthy way with breakfast

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."