The Jakarta Post
It is recommended to eat breakfast before 9 a.m. because even though your body still has energy from the previous night’s dinner or snack, it lasts only about two to three hours after waking up. (Shutterstock/-)
Eating a nutritious breakfast requires more than just one slice of bread or a glass of milk. There are many necessary steps to starting your day right. Here are some tips you can follow to improve your breakfast routine:
It is recommended to eat breakfast before 9 a.m. because even though your body still has energy from the previous night’s dinner or snack, it lasts only about two to three hours after waking up. Therefore, it is best to eat your breakfast before 9 a.m. to avoid feeling lethargic.
First thing in the morning
Are you one of those people who sip a cup of coffee right after waking up? If you suffer from gastritis, you may want to stop the habit.
“In the morning, don’t drink coffee or anything too sweet. Drink a glass of mineral water, which has a pH of 7, to neutralize and increase the pH in your stomach,” said Hardinsyah, president of the Food and Nutrition Society (PERGIZI PANGAN) of Indonesia, during the Ayo Bangun Indonesia event hosted by Nestle on Sunday in the parking area of Sarinah Mall in Central Jakarta. pH is a measure of how acidic/alkaline water is, with 7 being neutral.
“When our stomach is ready, we can eat fruit that has a soft texture like papaya. Don’t eat hard fruit because it will take time to digest.”
Hardinsyah added that it was still best to consult your doctor if you had a certain disorder that influenced your breakfast habits.
Read also: Why breakfast is a must for adolescents
Don’t be in a rush
It is not good to eat your breakfast while you are walking or in a rush. If you do not have time to prepare a meal, Hardinsyah suggests waking up early. “Research shows that meal preparation generally takes 15 – 20 minutes, while eating breakfast can take 10 to 15 minutes,” he said. “If we want to enjoy breakfast with our family, we need to wake up at least two hours before going to work.”
As an example, Hardinsyah said that to have a nutritious breakfast without sacrificing your rest time, you do not need to consume all of your carbohydrates, proteins and fiber at one time. You can eat fruit on your way to work or in the office. The same applies for protein and vegetables.
Is my breakfast healthy enough?
Many Indonesians start their day with a rice dish, including nasi uduk (steamed rice cooked in coconut milk with side dishes). Hardiansyah suggests adding more fiber from fruits and protein to make it healthier.
Meanwhile, there are also other people who think a cup of tea or coffee is enough for breakfast. “Coffee does not fulfill the nutrition requirements for a healthy breakfast,” Hardiansyah said, adding that normally people would feel hungry soon after drinking it.
‘I dislike eating breakfast in the morning’
Those who still believe that breakfast is not their favorite part of the day should think about the consequences. “It’s possible you will feel weak, have difficulties focusing and find it difficult to remember things,” Hardinsyah said, adding that deciding to skip breakfast would also influence your mood for the rest of the day. (wng)