Contents:
- Medical Video: Why are people so Healthy in Japan?
- The importance of breakfast in the morning
- Which is healthier, breakfast with large or small portions?
- Focus on the nutritional content, not just the amount
- What if I'm not used to breakfast?
- Measuring ideal breakfast portions
Medical Video: Why are people so Healthy in Japan?
Many people skip breakfast because they are in a hurry in the morning. There are also people who choose not to eat breakfast because they are not used to eating after waking up. However, there are types of people who can actually eat a lot at breakfast. Now, which one is healthier, is the breakfast portion large or small? Find out the answer below!
The importance of breakfast in the morning
Do not let you miss breakfast, which is the most important meal time of the day. There have been many studies that prove that people who are diligent in breakfast have lower cholesterol levels, can concentrate and remember better, and are not easily affected by chronic diseases such as diabetes and heart disease.
You who are reducing or maintaining your weight should also keep breakfast diligent. Because, eating in the morning can help you control your appetite all day. If you don't have breakfast, you will be confused when snacking, having lunch and dinner.
Which is healthier, breakfast with large or small portions?
According to experts, ideally you eat breakfast at 300 to 600 kilos of calories (kcal). This calculation depends on your daily calorie needs. Experts recommend that you eat breakfast with a portion of one third or one quarter of your daily calorie needs.
So for example, every day your calorie intake is 1,600 kcal, meaning you can eat as much as 400 kcal in the morning. If your daily calorie intake is 2,100 kcal, you can eat breakfast up to 600 kcal.
This portion of breakfast may be quite large for those of you who don't normally eat a lot in the morning. However, you need adequate nutritional intake for activities throughout the day. You better eat a lot in the morning and then eat less during the day and night.
Focus on the nutritional content, not just the amount
Actually what is more important to note is not your breakfast portion, but the nutritional content. Make sure you meet the needs of protein, fiber, complex carbohydrates, and unsaturated fats from your breakfast menu.
These nutrients can fill energy while keeping you full until noon. However, limit the portion so that no more than a third of your daily calorie needs.
What if I'm not used to breakfast?
If you are not familiar with large breakfast portions, it does not need to be forced right now. You can start slowly. For example a cup of bread for breakfast. Later when you get used to it, you can add boiled eggs or fresh fruits. And so on until you can eat as much breakfast as you normally would.
But consider the portion of your snacks, lunch, and dinner. Don't let you eat lunch and dinner too much. Especially if you have a habit of snacking.
Measuring ideal breakfast portions
An easy way to determine the ideal portion of breakfast is to divide your dinner plate into four parts. Each part must be filled with each of the nutrients your body needs in the morning.
Fill the first part with complex carbohydrates, such as wheat bread, brown rice, or oatmeal (oatmeal) The second part you can fill with unsaturated fats like nuts. The third part should be filled with protein, whether from eggs or lean meat. Finally, complete your breakfast menu with fiber sources such as vegetables and fruits.
If the nutrients are balanced, you can control your calorie intake more easily at breakfast. Menu choices that are rich in nutrients will also be filling so you don't have to overeat.
