Contents:
- Medical Video: Keto Cooking: Keto Food List
- 1. A glass of fruit juice without other foods
- 2. Donuts, croissants, cake, bagels, muffins
- 3. Sausages, bacon, ham and nuggets
- 4. Low-fiber cereals
- 5. Rice uduk, vermicelli and fried foods
Medical Video: Keto Cooking: Keto Food List
Breakfast is one of the most important meal times of your day. According to the Balanced Nutrition Guidelines issued by the Ministry of Health, breakfast is a food and drink activity carried out between early morning and nine o'clock in the morning to fulfill some daily nutritional needs (15-30% of nutritional needs) in order to realize a healthy, active and productive life. Breakfast can be likened to your first fuel before starting all your activities in one day.
A good breakfast consists of food sources of carbohydrates, side dishes, vegetables, fruits, and drinks. If you are not used to eating morning and afternoon snacks, then your breakfast portion should be sufficient for one-third of your calorie needs a day. But if you are accustomed to eating snacks, it is recommended that your breakfast portion be enough for a quarter of your daily needs.
Even so, there are still many Indonesians who skip breakfast, or if breakfast types of food consumed are not as recommended. What are the types of foods that you should avoid at breakfast?
1. A glass of fruit juice without other foods
A glass of fruit juice at breakfast is certainly refreshing, but just eating a glass of fruit juice cannot be said to be breakfast. What's more if what you consume is commercial fruit juice in packs that have added sugar, coloring, preservatives and other food additives. Healthy-looking juices like vegetable juicescold pressed even if it's not the only source of your food at breakfast, it's not always healthy.
Most juices only contain carbohydrates and sugar. This will make you hungry again quickly before the time for lunch, causing you to tend to eat high-sugar and high-fat snacks. The fruit that is recommended to be consumed at breakfast is that which contains fiber, such as apples for example. If you want to eat fruit juice, you can, but try making your own fruit juice so you can measure the sugar you use. Don't forget to keep combining your fruit juice with protein sources.
2. Donuts, croissants, cake, bagels, muffins
Donuts and other pastry products should not be the main menu for your breakfast because most of the ingredients are only sugar and fat. Donuts, for example, make the process using sugar, cream, and fried in a method deep fried. This makes donuts high in calories but lacking in the quality of nutrients because they only contain carbohydrates and fats as well as in unhealthy types.
Sugar is a simple source of carbohydrates, so it will increase your blood sugar quickly but also reduce sugar levels quickly so you will feel hungry before the time for lunch. While fat comes from frying mainly with methods deep fried is a type of saturated fat that is harmful to health because it can affect cholesterol levels in the blood. Donuts and pastry products can be a snack when you eat out occasionally, but you shouldn't make the main meal at breakfast.
3. Sausages, bacon, ham and nuggets
Processed meat is a type of meat that is harmful to health. A study conducted by researchers at Harvard revealed that every 50 grams of processed meat you eat will increase your risk of suffering from heart disease by 42%. If you only eat processed meat for breakfast, then chances are you are overweight and obese will also increase because usually processed meat contains a lot of saturated fat.
4. Low-fiber cereals
Eating cereal is a choice for some people because it's easy and saves time. But you still have to pay attention to the nutritional content contained in cereal packaging, choose cereals that contain at least 3 grams of fiber in each serving. And if you choose cereals for children, look again at the ingredients used. Colorful cereals produced from artificial dyes can have a health impact on children, some studies link coloring to foods with ADHD and hyperactivity in children.
If you want to mix cereal with milk, you should use regular milk, not sweetened condensed milk. Because, sweetened condensed milk has been given a considerable amount of sugar.
5. Rice uduk, vermicelli and fried foods
It is a famous breakfast menu in Indonesia, or you might also consume. Although filling, but it turns out this type of food can have a negative impact on your health. As explained earlier, you are advised to eat nutritious and balanced foods that are complete and balanced. Uduk rice is usually served with fried rice vermicelli, fried potato sauce, plus fried food. If you notice, rice uduk is already a source of carbohydrates, if added with rice noodles or potatoes, your carbohydrate intake increases many times. Besides fried foods that you consume are also usually high in fat because they contain lots of oil.
If you are accustomed to eating nasi uduk for breakfast, try combining it with side dishes containing protein and fruit, reducing too much simple carbohydrate intake.
READ ALSO:
- Easy Tips for Preparing Breakfast for Your Child
- 4 Things You Need to Know About Midnight Eating
- 8 "Healthy" Foods That Should Be Avoided
