Don’t eat rice or instant noodles for breakfast: Expert reveals 5 convenient, affordable, and nutritious alternatives

When waking up in the morning, many people prefer to have rice porridge or instant noodles for convenience. However, in reality, these are not really convenient food choices.

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Eggs

Eggs are a popular food due to their convenience, easy preparation, and delicious taste. In addition, adding eggs to your diet can provide health benefits.

In the morning, enjoying a serving of eggs can help you feel full, control calorie intake, regulate blood sugar and insulin levels. Furthermore, egg yolks contain lutein and zeaxanthin, antioxidants that protect eye health, preventing issues such as cataracts and age-related macular degeneration.

Despite containing a significant amount of cholesterol, consuming eggs occasionally is not associated with increased cholesterol levels in the body. In fact, eggs can help reduce the risk of cardiovascular diseases by increasing “good” cholesterol, while decreasing “bad” cholesterol and improving insulin sensitivity.

To add variety to your breakfast with eggs, you can try different cooking methods such as boiled eggs with a vegetable salad, scrambled eggs with tomatoes, fried eggs or omelettes,…

Ripe fruits

These are essential sources of nutrients for breakfast. They are rich in antioxidants, vitamins, and minerals, supporting overall health improvement. Ripe fruits such as bananas, apples, pears, kiwis, avocados,… are great choices for breakfast.

Oatmeal

Oatmeal is a perfect choice for those who enjoy cereal for breakfast. Oats contain beta-glucan, a soluble fiber that helps reduce blood cholesterol levels, promotes satiety, and stimulates the production of PYY hormone – a hormone produced by the gut and intestinal cells to control appetite.

Furthermore, oatmeal is rich in antioxidants, which help lower blood pressure and benefit cardiovascular health. However, it’s worth noting that in 35g of cooked oatmeal, there is only about 6g of protein, which may not be enough to meet the protein requirements for breakfast. Therefore, you can combine oatmeal with milk and add cheese or eggs to ensure sufficient protein intake.

Nuts

Nuts are high in protein, unsaturated fats, and fiber, providing energy and promoting long-lasting satiety. They also contain various important vitamins and minerals such as vitamin E, magnesium, and zinc.

A good way to incorporate nuts into your breakfast is by adding them to yogurt or oatmeal. You can also include them in baked bread or cookies to enhance the nutritional value.

Milk

Morning is the best time for the body to absorb nutrients from milk, such as calcium, protein, vitamins,… So, don’t miss the opportunity to add this nutritious beverage to your breakfast. Some suitable milk options include cow’s milk, goat’s milk, yogurt,…

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Frequently asked questions

While rice and instant noodles are convenient and affordable options, they lack the nutritional value needed for a healthy breakfast. These foods are high in carbohydrates and can cause a spike in blood sugar levels, leading to a crash later in the day. They are also low in fiber and essential nutrients, which are crucial for maintaining energy levels and overall health.

There are several nutritious and budget-friendly options that can replace rice or instant noodles in the morning. Some suggestions include oatmeal, which is high in fiber and can be topped with fruits or nuts for added nutrients. Eggs are another excellent source of protein and can be prepared in a variety of ways. Yogurt with granola and fruit provides a balance of protein, healthy fats, and carbohydrates. Whole-wheat toast with peanut butter and banana is also a filling and nutritious option.

Planning and preparation are key to ensuring a quick and healthy breakfast. Cooking a large batch of oatmeal or hard-boiling eggs at the beginning of the week can provide a grab-and-go option for busy mornings. Pre-portioning yogurt, cutting up fruit, and having whole-wheat toast or peanut butter readily available also makes assembling a balanced breakfast a breeze.

A nutritious breakfast should ideally include a balance of complex carbohydrates, protein, and healthy fats. Carbohydrates provide energy, while protein and healthy fats help to sustain that energy and keep you feeling full and focused throughout the morning. Vitamins and minerals, such as those found in fruits and vegetables, are also essential for overall health and well-being.

Absolutely! While it’s important to prioritize nutritious options, it’s also crucial to enjoy your favorite foods in moderation. Occasional indulgence in rice or instant noodles can be part of a balanced diet, especially when paired with nutrient-dense sides or toppings, such as vegetables or lean proteins.

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