Instant noodles, sticky rice, vermicelli, noodles, pho, bread, cold rice with leftover food, fried doughnuts are familiar breakfast foods for many Vietnamese people. First, many people are reluctant to have time for other meals in the early morning. Second, many people believe that breakfast is a light meal, while lunch and dinner are the main meals. Some people even don’t have time to eat breakfast and just have a glass of milk. However, health experts recommend that breakfast is an important meal after a night’s sleep that has consumed all the energy. Having breakfast provides good energy for a new day. A nutritious and filling breakfast helps us reduce the risk of diabetes and obesity. Eating a proper breakfast helps stabilize blood sugar levels throughout the day, avoiding consuming excessive sugary foods.
Excessive consumption of instant noodles, vermicelli, pho, sticky rice, cold rice… can increase your risk of diabetes and obesity. Moreover, these foods often contain preservatives and contain more starch and sugar than necessary.
If you are someone who is often late for taking your child to school or going to work, it is even more important to consider the following foods. They don’t require much time for breakfast and ensure nutrition.
Eggs – Protein-rich for a healthy breakfast
Eggs are a common food in families’ kitchens. Eggs have high protein content, make you feel full quickly, and are low in calories, which helps control weight well. Boiling eggs is also very quick. You put the eggs on the stove, then go brush your teeth, wash your face, and when you’re done, the eggs have boiled. Research has shown that people who eat eggs and toast for breakfast feel significantly less hungry than those who choose other breakfast options such as cereal. Eggs are a high-quality protein food, easily digestible, and provide essential vitamins and minerals. Eggs have a fullness index higher than 50% compared to white bread, so you can have a breakfast with 1-2 eggs and add a banana. Eggs do not increase bad cholesterol levels as many people think if eaten in moderation. Eggs are also good for hair, skin, and bring many benefits to the body.
Oatmeal – Rich in soluble fiber
You can make a cup of oatmeal or mix oatmeal with yogurt and a little fresh fruit. All of these can be prepared in advance from the night before. Oatmeal is rich in antioxidants and beneficial bacteria for the body. In addition, oatmeal is rich in protein, iron, vitamin B, manganese, antioxidants, omega-3 fatty acids, potassium, magnesium, selenium, and zinc, providing many important additional health benefits for the body.
Oatmeal is also rich in fiber, so it absorbs carbohydrate starch slower. Having oatmeal for breakfast will make you feel fuller and consume less calories throughout the day.
Berries – Rich in antioxidants
The common berries in Vietnam are strawberries, blueberries, cranberries, tomatoes, plums, grapes, etc. They are delicious choices for breakfast and good for your health. They have low calorie content, high fiber content, and many antioxidants to fight diseases. Berries rich in antioxidants help boost immunity, fight diseases and aging, reduce inflammation in the body, support heart disease, cancer, and diabetes.
Mix berries with oatmeal or eat them with oat cakes is enough for breakfast.
Yogurt
Yogurt is also very good for health and you can easily make it yourself. Yogurt helps improve digestion and provides calcium, vitamins, and minerals. Yogurt is also rich in beneficial probiotics that can improve intestinal health and enhance immunity.
Nuts and Nut Butter – Beneficial fats for the heart
Nuts such as peanuts, flaxseed, walnuts, cashews… are also good choices for breakfast. They are rich in beneficial fats that make you feel full longer and contain many antioxidants that benefit the body. Instead of eating nuts, you can also enjoy nut butter, a very versatile food.
Bean sprouts – Rich in digestive enzymes or green vegetables
With the above dishes, you can combine them without spending much time cooking, without affecting your morning time, and help you maintain good health.
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