The Benefits of Breakfast: The Best Time, Nutrients, and Healthy Menu Options to Start Your Day

We often skip breakfast because we’re so busy with our daily activities.

Without realizing it, breakfast is one of the key factors that helps our bodies start the day. It’s an activity with countless benefits.

Breakfast is the meal eaten in the morning before starting daily activities. Did you know? According to Dr. Tri Kurniawati from Muhammadiyah University of Surabaya, breakfast alone can provide 15–30% of daily nutritional needs.

The best time to eat breakfast is between 6:00 AM and 9:45 AM. If we eat during this time, we’re less likely to feel hungry.

Developing the habit of eating breakfast can also reduce the risk of GERD and help control stomach acid.

Gadjah Mada University also reported that the long-term effect of consistently eating breakfast can help prevent coronary heart disease.

This study has been ongoing for 16 years and has proven to reduce the risk of early-onset heart disease.

Breakfast menus can be varied in many ways; some recommendations for healthy breakfast options include:

1. Brown Rice + Egg + Stir-Fried Vegetables
2. Chicken porridge, hard-boiled egg, and peanuts
3. Chicken rice with vegetables

If you’re not used to eating heavy meals like rice in the morning, you can start with oatmeal, high-fiber whole-grain bread, or even yogurt.

Breakfast doesn’t have to be intimidating—you can start with small, nutritious meals.

Sources :

• https://www.um-surabaya.ac.id/article/ahli-gizi-um-surabaya-tekankan-pentingnya-sarapan-bagi-kesehatan-tubuh
• https://www.alodokter.com/pilihan-menu-sarapan-sehat-agar-tubuh-berenergi
• https://www.halodoc.com/artikel/ketahui-jam-makan-yang-baik-agar-tubuh-selalu-sehat?srsltid=AfmBOopFGH6Avi1ayAtBmKX5FP30jVllXjEhKv21k4D5sOla64zR5O1K 
• https://ugm.ac.id/id/berita/22310-pakar-ugm-tekankan-pentingnya-sarapan-bagi-kesehatan-tubuh/ 
• https://www.alodokter.com/manfaat-sarapan-yang-tidak-boleh-dilewatkan