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Was grandma right when she said that breakfast was the most important meal of the day? Unless you wake up for a snack in the night, breakfast does refuel the body after the long ‘fast’ through the night.
Studies have shown that overweight children, adolescents and adults are less likely to eat breakfast than their thinner counterparts. Skipping breakfast often leads to eating a heavier lunch or to having a snack (often high-calorie) before lunch. Hence, eating a healthy breakfast can help in weight control.
Ultimately, one should never forget that it is the net energy intake (i.e. the energy consumed minus the energy expended throughout the day) that determines if we lose weight or gain weight.
A healthy and nutritious breakfast consists of slowly digested carbohydrates (e.g. fresh fruit, whole grain cereal, low-fat dairy products) paired with protein foods (e.g. egg, reduced fat cheese, bean curd / tau huay). These will give you the energy and nutrients you need to jump-start the day.
Nutritious breakfast ideas:
  
- Wholegrain ready-to-eat breakfast cereals with low-fat fruit yoghurt or low-fat milk
- Sandwich (e.g. wholemeal or multigrain bread) with low-fat cheese / tuna or mashed egg with light mayonnaise (add lettuce and tomatoes)
- Instant or quick-cooking oatmeal prepared with low-fat milk and topped with sliced fresh fruits (bananas are great!) or dried fruit (e.g. raisins)
- Bean curd (tau huay), with less syrup, and raisin bun
- Dosa (thosai) or idli with lentil (dhal) curry
- Low-fat yoghurt with fresh fruit (can also be blended into a smoothie)
- Plain crackers with low-fat cheese and low-fat milk or reduced-sugar soya bean milk
- Fish porridge with chopped spring onions (no fried garnishing or dough fritters)
- Fishball noodles (beehoon, kway teow or mee sua) soup (no fried garnishings)
- Vegetable pau with soya bean milk (tau huay) with less syrup
Dim sum
Singaporean fast, takeaway breakfast options include popular dim sums. Choose wisely from the vast options available in Singapore. Here is a listing of nutritional content for various dim sums, to enable you to make healthier choices:
Lor mai kai
Serving size: 195g (1 piece)
Per serving
Total fat (g): 9.6
Saturated fat (g): 3.5
Trans fat (g): 0 |
Dim sum, siew mai, steamed
Serving size: 16g (1 piece)
Per serving
Total fat (g): 1.3
Saturated fat (g): 0.4
Trans fat (g): 0.03 |
Pork pau
Serving size: 104g (1 piece)
Per serving
Total fat (g): 13.5
Saturated fat (g): 4.7
Trans fat (g): 0.02 |
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Ang ku kueh (green bean filling)
Serving size: 51g (1 piece)
Per serving
Total fat (g): 4.3
Saturated fat (g): 1.9
Trans fat (g): 0
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Tuna bun
Serving size: 79g (1 bun)
Per serving
Total fat (g): 10.5
Saturated fat (g): 3.9
Trans fat (g): 0.07 |
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Unhealthy breakfast options
Both pancakes and Danish pastries are made from flour, eggs and milk, etc., either topped with a sweet spread (maple syrup, jam, honey, etc.) or a savoury mixture (margarine, nuts, etc.). Danish pastry is also very high in fat. Whilst providing energy, fat and carbohydrates, they don’t provide many important nutrients.
Healthier choices include lower fat options: tuna bun, Japanese style pancake, vegetable pau, etc. Choose soup noodles instead of dry noodles and chicken porridge instead of pork porridge. |
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