Table of contents:
- Various types of unhealthy breakfast that need to be avoided
- 1. A glass of fruit juice without any other food
- 2. Donuts, croissants, cakes, bagels, muffins
- 3. Sausage, bacon, ham and nuggets
- 4. Low-fiber cereals
- 5. Uduk rice, vermicelli, and fried foods
A good breakfast consists of foods as a source of carbohydrates, side dishes, vegetables, fruits, and drinks. If you do not eat morning and afternoon snacks, it is recommended that the breakfast portion is recommended to meet one-third of your calorie needs in a day. Even so, there are still many people who skip breakfast, or choose unhealthy foods. What types of food should you avoid at breakfast?
Various types of unhealthy breakfast that need to be avoided
Breakfast is one of the most important meal times of your day. According to the Balanced Nutrition Guidelines issued by the Ministry of Health, breakfast is an activity of eating and drinking carried out between waking up in the morning to nine o'clock to fulfill part of the daily nutritional needs (15-30% of nutritional needs) in order to realize a healthy, active and productive life. Breakfast can be likened to your first fuel before starting all your activities in one day
1. A glass of fruit juice without any other food
A glass of fruit juice at breakfast is certainly refreshing, but consuming a glass of fruit juice alone cannot be said to be breakfast. This is even more so if what you are consuming is commercial fruit juices in packs that have added sugar, coloring, preservatives, and other food additives. Juices that look healthy like vegetable juices cold pressed it is not always healthy if it is the only source of your food at breakfast.
Most juices contain only carbohydrates and sugar. This will make you hungry again quickly before lunch time, which makes you more likely to eat high-sugar, high-fat snacks.
The recommended fruit for consumption at breakfast is one that contains fiber, such as apples for example. If you want to consume fruit juice that's fine, but try to make your own fruit juice so you can gauge the sugar level you're using. Don't forget to keep combining your fruit juices with protein-rich foods.
2. Donuts, croissants, cakes, bagels, muffins
Unhealthy breakfast that you need to avoid is donuts and other pastry products, because most of them are just sugar and fat. Donuts, for example, use sugar, cream, and are fried using the method deep fried . This makes donuts high in calories but minimal in nutritional quality because they only contain carbohydrates and fats and in unhealthy types.
Sugar is a source of simple carbohydrates, so it will raise your blood sugar quickly but also lower it quickly so you will feel hungry before lunch time.
Fat that comes from frying mainly by method deep fried, is a type of saturated fat that is dangerous to health because it can affect cholesterol levels in the blood. Donuts and pastry products can be a snack when you occasionally eat out, but you shouldn't make them your main meal at breakfast.
3. Sausage, bacon, ham and nuggets
Processed meat is a type of meat that is harmful to health. A study conducted by researchers at Harvard revealed that every 50 grams of processed meat you eat will increase your risk of developing heart disease by 42%. If you only eat processed meat for breakfast, then the chances of you being overweight and obese will also increase because usually processed meat contains a lot of saturated fat.
4. Low-fiber cereals
Eating cereal is an option for some because of its easy and time-saving presentation. But you still have to pay attention to the nutritional content contained in cereal packaging, choose cereals that contain at least 3 grams of fiber in each serving.
If you are choosing cereal for children, pay close attention to the ingredients used. Colorful cereals made from artificial dyes can have health effects on children, several studies have linked food coloring to ADHD and hyperactivity in children.
If you want to mix cereal with milk, it's best to use plain milk instead of sweetened condensed milk. Because, sweetened condensed milk has been given a lot of added sugar.
5. Uduk rice, vermicelli, and fried foods
It is a famous breakfast menu in Indonesia, or maybe you usually consume it. Even though it is filling, it turns out that this type of food can be categorized as an unhealthy breakfast. Moreover, if Nasi Uduk is served with fried rice noodles, fried potato chili, plus fried foods.
If you notice, Nasi Uduk is already a source of carbohydrates, if you add rice vermicelli or potatoes, your carbohydrate intake will increase many times over. Besides that, the fried foods you consume are usually high in fat because they contain lots of oil.
If you are accustomed to eating uduk rice for breakfast, try combining it with side dishes that contain protein and fruit vegetables, reducing your intake of too many simple carbohydrates.
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