Jakarta (Antara) – Breakfast is an important part of a healthy lifestyle, but many Indonesian people, including workers and children, still often miss it.
Based on data from the Indonesian Ministry of Health, as many as 47.7 percent of children do not meet the minimum energy needs at breakfast, while 66.8 percent of children consume breakfast with low nutritional quality.
Seeing this condition, Ajinomoto through brand Sajiku Practical Seasoning Holds various educational activities, including live cooking demo with Chef Nicky Tirta and Tommy G, S.Gz, RD, Dipl Nutrigenetics on January 26, 2025 at Car Free Day FX Sudirman.
The event aims to invite people to choose a breakfast menu that is not only delicious, but also nutritious and practical.
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So, how to choose a healthy and practical breakfast menu? Here are some tips from Tommy G, the Dietician who attended the event:
1. Make sure it contains macro and micro nutrients
A healthy breakfast must contain complex carbohydrates (such as brown rice or wheat bread), protein (eggs, chicken, tofu, tempeh), healthy fats (avocados, nuts), and fiber, vitamins, and minerals from vegetables and fruit.
2. Choose a practical menu but still nutritious
Busyness is often a reason to skip breakfast. Therefore, choose a menu that is easy to make but still rich in nutrition. Sajiku -style chicken fried rice, for example, not only contains carbohydrates and protein but also fiber from carrots and tomatoes.
Also read: Healthy Breakfast Habits Associated with Healthy Aging
3. Avoid breakfast that is too sweet or oily
Breakfast with high sugar content such as donuts or sweet cereals can cause a spike in energy for a moment, but quickly goes down and makes the body easily weak. Similarly, food that is too oily can slow down digestion and interfere with morning activity.
4. Adjust the portion to the energy needs
The portion of breakfast must be enough to provide energy until lunch time, but not excessive so as not to make sleepy or feel too full.
Also read: recommended breakfast settings to maintain health
5. Combine with physical activity
In addition to paying attention to eating patterns, maintaining health can also be done with mild physical activity such as morning walk. In the event at Car Free Day, Sajiku also held a poundfit session to invite the public to be more active.
As part of the #MisisarapanSajiku campaign, my Sajiku also held a Re-Cook Challenge #MisisarapanSajikuseason3 with a total prize of Rp. 15 million. This competition invites people to make a practical and nutritious breakfast menu, lasting until February 14, 2025.
Also read: Things to Consider When Not Breakfast
Pewarta: Ida Nurcahyani
Editor: Siti Zulaikha
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