As the old adage goes, breakfast is the most important meal of the day. But in today’s fast-paced world, some people forget to eat breakfast or skip the habit entirely. Nothing is stopping you from passing on a hearty meal, but having a good breakfast can power you up for the rest of the day.
Apart from satisfying those early-morning munchies, starting the day with breakfast keeps your metabolism in check and eliminates brain fog—helping you think better and make wise decisions at work or school.
To add to that, some medicines require a full stomach for your body to absorb them properly. Most of the time, doctors recommend taking medicines with food or after eating to minimize side effects such as indigestion, ulcers, and stomach inflammation. As such, you should prepare a healthy meal to go with the medications you bought from the pharmacy, or when you buy medicine online and have them delivered just in time for breakfast.
With that in mind, you should understand that simply grabbing a bite is not enough to get adequate nourishment in the morning. To help you and your family jumpstart the day in a healthier way, here are some foods you may want to include in the week’s breakfast plans.
Eggs
Eggs are rich in protein as well as vitamins A, K, D, E, and B. These vitamins promote cell multiplication, maintain your muscle and skin health, and improve the strength of your teeth and bones. Eggs also contain the antioxidants zeaxanthin and lutein, which play a role in preventing eye-related complications such as macular degeneration and cataracts.
As a breakfast staple, eggs can be cooked in various ways and incorporated into different meals. You can prepare eggs with bacon, hotdogs, or other meats like beef for a classic silog meal. If you want to go for the healthier route, you can pair eggs with whole-grain toast, sauteed vegetables, or whole fruit. You can also use eggs for a tortang talong (eggplant omelet) meal if you prefer something traditionally Filipino yet still healthy and filling.
Oatmeal
Oatmeal is another breakfast staple that can help you get that much-needed dash of energy. Essentially, oats are a good source of B vitamins, iron, magnesium, manganese, selenium, and zinc. Oats also contain beta glucan, a soluble fiber that encourages the release of peptide YY—a hormone that gives you the feeling of already being full. Other nutrients found in oatmeal include antioxidants, potassium, folate, and omega-3 fatty acids.
On top of that, oatmeal contains roughly 10 grams of protein for every cup. To boost your protein intake, you can mix oatmeal with milk or serve it with eggs. However, if you plan to cut on the sugar, you can opt for plain oatmeal and serve it with fresh fruits, nuts, and cinnamon.
Rice
Rice is a mainstay in most Asian households, so it’s not uncommon for Filipino families to have rice on the table. Typically, rice dishes are the breakfast of choice for people who have a long day ahead. Rice is rich in carbohydrates, which is your body’s primary source of fuel. Health nuts often vouch for brown rice, which contains plenty of vitamins and nutrients such as the B-vitamins, manganese, fiber, magnesium, and selenium. If you prefer a rice-based breakfast, you may want to include eggs and assorted greens along with your ulam or pairing of choice to boost its nutritional value.
Filipino rice dishes like arroz caldo and champorado both make for hearty meals as well. However, you can make them healthier by using alternative ingredients. For example, you can prepare the chocolate-heavy champorado with dark or unsweetened chocolate for lesser sugar content. You can also use quinoa or oats instead of glutinous rice for your arroz caldo.
Whole-Wheat Bread
If you’re an “on the go” type of person, you can opt for whole-wheat dishes for your breakfast meal. Whole-wheat bread is chock-full of complex carbohydrates and fiber, which aid in energy production and digestion.
You can prepare a classic breakfast sandwich by pairing whole-wheat bread with lean meat, low-fat cheese, tomato, and lettuce for an adequate fill of vitamins and protein. You can also prepare trendy dishes like avocado toast or smoked-salmon sandwiches along with a steaming mug of coffee, tea, or hot chocolate.
Cereal
Cereal can be a bit tricky to incorporate into your breakfast plans because of the wide array of options. Ideally, you should go for cereals with a fiber content of at least 5 grams and a sugar content of lower than 5 grams.
For a healthier breakfast, it may be a good idea to skip rainbow-colored cereals and other products that have high sugar content. As such, you may want to add fruits and nuts to your high-fiber cereal bowl to capture that sugary flavor.
Fruits
If you want to get some zest in the morning, you can have some fruit on the side or make a fruit shake. Fruits are great sources of fiber which slows down the absorption of sugars and provides a steady supply of energy.
Berries, in particular, are rich in vitamin C and antioxidants which aid in cell protection and circulation. Fruits like bananas are also high in potassium as well as vitamin B6 and folate. These nutrients aid in serotonin production, which boosts your mood and reduces anxiety.
Dairy Products
Milk is a good source of protein and nutrients such as calcium, which are essential for keeping your bones and teeth healthy. Besides milk, there are other dairy products that should be worth adding to your breakfast table. Greek yogurt, for example, is rich in calcium, protein, and probiotics that improve your immune system and gut health. You can have Greek yogurt with chopped fruit or berries for a healthy dose of vitamins, minerals, and fiber.
Cottage cheese is another dairy product you may want to include in your breakfast meal. This dairy product is rich in protein and gives you the same feeling of fullness as eggs and oats. Similar to cottage cheese is kesong puti, which is made from unskimmed carabao milk. Cottage cheese and kesong puti are versatile foods that can be paired with almost anything, from hot pandesals to fluffy omelets.
Great Days Start at the Table
Preparing for the day ahead also means eating the right meals to keep you pumped. Breakfasts can be an overlooked part of the morning, but these are essential meals that can help you get through the day in the best way possible. And with the right meals that cover the main food groups, you can keep your body healthy and your cravings satisfied—all while giving you a boost to do your best.
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