Easy Tips for Healthier Breakfasts

No matter where in the world you go, breakfast is the most important meal of the day. And as such, everybody can agree that a proper breakfast is one that not only curbs hunger, but also keeps your energy up throughout the day.

In southern India, for example, a common breakfast consists of idli and sambar, a vegetable stew served with steamed lentil and rice bread. The French, on the other hand, love their tea and coffee (no sugar, of course), complete with wholemeal bread from the bakery. Aside from being tasty, these breakfasts score pretty high on the health quotient.

Not all breakfasts, however, were created the same. In Singapore for instance, our typical breakfast choices of mee siam or fried bee hoon, do not necessarily make a breakfast for champions. Here is a numerical breakdown according to the Health Promotion Board:


Per Serving Amount (g) Energy (kcal) Total fat (g) Saturated Fat (g) Sodium (mg)
Fried Carrot Cake 350g 402.5 kcal 32.55g 14.04g 1,326.5mg
Mee Siam 655g 521.15 kcal 19.27g 6.35g 2,346.66mg
Nasi Lemak 306g 656.58 kcal 24.94g 10.65g 877.09mg
Vegetarian Fried Bee Hoon 362g 548.54 kcal 16.65g 7.96g 1,538.5mg
Wanton Noodle (Soup) 545g 318.04 kcal 7g 1.85g 1,969.63 mg


Try These

Instead of these high caloric breakfasts, why not tweak the menu a little? Here is a list of breakfast options that are healthier than the ones above.

Per Serving Amount (g) Energy (kcal) Total fat (g) Saturated Fat (g) Sodium (mg)
Chee Cheong Fun 101.33g 133.2 kcal 2.23g 1.01g 271.56mg
Chicken Porridge 510.8g 181.33 kcal 5.62g 2.04g 1,307.65mg
Fish Porridge 559g 210.74 kcal 2.8g 0.01g 1,347.19mg
Steamed Yam Cake 133g 192.85 kcal 3.19g 1.33g 579.88mg


Make it even healthier by choosing, instead of the usual kopi or tea, milk enriched with oats. The combination of milk and oats provides health benefits for the entire family, and is even more nutritious than plain milk alone.

Of course, that is not to say that your family should abstain from your local favourites altogether. Life should be about eating everything in moderation and having a balanced meal — especially for breakfast.

Make small changes to the menu tomorrow morning and see the benefits go a long way for the ones you care for the most!

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