KOMPAS.com – Breakfast is an important meal before starting the day. Therefore, it is important to eat a balanced menu so that the body remains energized throughout the day.
Reporting from the Harvard TH Chan School of Public Health page, Friday (25/10/2024), the Healthy Eating Plate can be used as a guide for creating a healthy and balanced meal.
Also read: 4 Healthy Breakfasts to Help Support the Immune System
In Healthy Eating Plate, your dinner plate is divided into several parts. Half the plate includes fruit and vegetables, a quarter of the plate consists of whole grains such as brown rice, and the other quarter includes protein.
“Alternatively, a balanced breakfast can be defined as one that is high in fiber, complex carbohydrates, high-quality protein, and at least one serving of fruit or vegetables,” says nutritionist Destini Moody, RD, CSSD, LD, quoted from Real Simple.
Based on this, there are several types of breakfast menus that should be avoided or reduced consumption. Here are some of them.
Breakfast menus that should be avoided
1. French toast
French toast illustration.French toast consists of thick bread dipped in a mixture of milk and sugar, then cooked on a griddle. This dish is often served with syrup maplefruit, or a sprinkling of powdered sugar.
Even though it tastes delicious and the appearance is often appetizing, but french toast does not give the body energy if eaten. French toast including refined carbohydrates which tend to lack fiber.
“Low-fiber foods often don’t contain other nutrients to slow digestion so they end up metabolizing quickly and causing blood sugar to spike up (and then down) dramatically,” explains Moody.
He added, when blood sugar drops, there is an effect rebounding. Not only that, blood sugar often becomes lower than before, which can make you lethargic.
If you still want to eat French toasttry making it yourself at home. You can use whole wheat bread, milk and sugar without added sugar.
After that, add rich fruits and vegetables chia seeds. If you want a sweet taste, add a little sugar or a little syrup maple.
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2. Sweet cereal
Cereal illustration.Cereal is a quick and practical breakfast menu because you just need to pour the cereal and milk into a bowl. You can also eat this menu if you don’t have much time for breakfast.
However, please note that there are cereals that are low in fiber, but high in sugar. Cereals with high sugar content also tend to contain few satiating macronutrients or health-promoting micronutrients.
Currently, there are many cereals without added sugar on the market. As much as possible, choose cereal that contains less than 10 grams of sugar per serving, then add milk and fruit.
Also read: Banana Oatmeal Pancake Recipe, Practical Breakfast Before Going to the Office
