Breakfast is an essential meal, providing the body with the energy it needs after a long night’s fast. A nutritious breakfast helps maintain alertness, improves focus, and supports productivity throughout the day. On the other hand, skipping breakfast can lead to fatigue, reduced efficiency, and long-term negative effects on digestion, especially the stomach.
However, breakfast habits in Vietnam still have many limitations. Many people have a scant breakfast, opting for instant noodles, fried rice, vermicelli, or pho. While these options are convenient and tasty, frequent consumption without ensuring a balanced diet can lead to health issues over time.
Is eating sticky rice, vermicelli, or pho for breakfast a familiar choice, but is it really healthy?
According to Dr. Tu Ngu, Secretary-General of the Vietnam Nutrition Association, the most important aspect of breakfast is not what you eat but eating scientifically and reasonably, ensuring a balance of essential nutrients. However, the breakfasts of many Vietnamese people today do not meet this standard.
Analyzing popular breakfast options like sticky rice and vermicelli, Dr. Ngu points out that while sticky rice has some protein and fat from mung beans, fat, and fried onions, the amounts are insignificant. The main component is still carbohydrates, making the meal nutritionally deficient. Meanwhile, dishes like grilled pork vermicelli and fish vermicelli have more protein but lack fiber and vitamins from green vegetables.
Pho, a favorite breakfast choice for many, is also not ideal. While it provides abundant energy and protein from meat, it lacks green vegetables, an important component for balancing nutrients and supporting digestion.
Dr. Ngu emphasizes that vermicelli has a more balanced nutritional composition than sticky rice, but sticky rice provides a longer-lasting feeling of fullness. He stresses that breakfast should include at least 50% carbohydrates and be accompanied by green vegetables or fresh fruits. This not only ensures a balance of fiber and vitamins but also aids digestion and improves long-term health.
1. Eggs – The Golden Breakfast Food
Eggs are an ideal choice for any breakfast. With their high protein content and ease of preparation, eggs provide satiety, stabilize blood sugar, and curb cravings. They are a weight loss aid, muscle-building support, and energy sustainer throughout the morning.
2. Berries – A Powerful Source of Antioxidants
Berries such as strawberries, blueberries, and raspberries are superfoods rich in fiber, vitamin C, and anthocyanins. These compounds reduce inflammation, enhance memory, support cardiovascular health, and may even help prevent cancer. Eating berries in the morning boosts immunity and slows down aging.
3. Boiled Corn – A Good Source of Fiber and Omega-6
A boiled corn cob in the morning provides approximately 177 kcal along with ample fiber, omega-6 fatty acids, and micronutrients beneficial for digestion. Corn nourishes gut-friendly bacteria and helps prevent digestive issues, including colorectal cancer.
4. Sweet Potatoes – Clean Energy for a Fresh Start
Sweet potatoes are packed with beta-carotene, vitamin C, B-complex vitamins, and over ten essential minerals. They boost immunity, help regulate blood sugar, and are an excellent choice for those seeking healthy weight loss or maintaining a slim figure.
5. Bananas – Digestive Support and Appetite Control
A large banana provides roughly 100 kcal and 4–5g of fiber, aiding satiety, curbing appetite, and boosting metabolism. Bananas also help balance blood pressure, support cardiovascular health, and are a convenient and nutritious option for a quick breakfast.
Why Pineapple Is a Superfood You Should Eat Every Day
The pineapple is a tropical fruit with a plethora of health benefits. This super fruit is a nutritional powerhouse, packed with vitamins, minerals, and antioxidants. Including pineapple in your daily diet can offer a range of advantages for your overall health and well-being. Discover the reasons why you should be enjoying this delicious fruit every day.
Brown Rice and Diabetes: The Scientific Way to Manage Blood Sugar
Brown rice is a whole grain packed with fiber and essential nutrients, offering a plethora of health benefits, especially for those living with diabetes. To unlock its full potential and avoid any adverse effects, it is crucial for individuals with diabetes to understand the art of incorporating brown rice into their diet in a balanced and informed manner.
“Maximizing Weight Loss: The Ultimate Guide to Timing Your Boiled Egg Consumption and Supercharging Your Diet”
Hard-boiled eggs are a go-to food for those embarking on a diet or seeking a convenient, healthy snack. They are a staple for health-conscious individuals and a popular choice for good reason.
7 Types of Cruciferous Vegetables: Natural Antibiotics and Cancer-Fighting Superheroes
Brassica vegetables are nutrient-dense powerhouses that not only nourish the body but also play a pivotal role in combating the formation and progression of malignant tumors.
“A Winter Delicacy: Indulge in This Affordable, Healthy Treat Without the Worry of Pesticides.”
This humble vegetable, a winter-exclusive delight, is an affordable superfood. A seasonal treat with incredible health benefits, it’s a must-have on your menu this season.
