Combating morning fatigue: what to eat for breakfast?

I often feel sluggish and have trouble concentrating in the mornings. What should I eat for breakfast to boost my energy, get enough nutrients, and avoid feeling tired? (Lien, 35, Hanoi)

Answer:

The purpose of breakfast is to provide energy. Any meal that delivers a balanced and appropriate calorie intake is beneficial, fueling you for the day. A breakfast providing 300-500 kcal is ideal.

A nutritious breakfast should include four food groups: carbohydrates, protein, fats, and vitamins and minerals. High-quality protein is key to jumpstarting your body. Protein is an essential nutrient that helps maintain metabolism and stable blood sugar levels, promoting satiety and preventing significant blood sugar fluctuations. Include protein sources like eggs, unsweetened soy milk, yogurt, tuna, or chicken breast, as these effectively provide the necessary energy for the brain and muscles. A protein-deficient breakfast, such as plain white toast or steamed buns, can lead to fatigue and hunger.

Noodles, pho, and sticky rice are popular choices due to their convenience and combination of carbohydrates and protein from meat. However, these options often lack vegetables and fiber, leading to insufficient vitamin and mineral intake. If consumed regularly, add vegetables to these dishes for nutritional balance. Fiber deficiency can affect the digestive system and cause constipation.

A convenient breakfast suggestion is an egg sandwich or sliced bread with a fried egg. The carbohydrates from the bread combine with the protein and fat from the egg and cooking oil, along with vitamins and minerals from vegetables like papaya, tomatoes, cucumbers, and cilantro, creating a complete, diverse, and balanced meal.

If you prefer a traditional rice-based breakfast, combine rice for carbohydrates, meat, fish, or eggs for protein, and vegetable soup for vitamins and minerals. Consuming a variety of nutrients helps the digestive, nervous, and other systems function effectively, benefiting overall health. Preparing breakfast at home allows you to incorporate more greens into your meal. Add various vegetables like mustard greens or spinach to soups, noodles, or even instant noodles. It’s generally recommended to vary your meals to avoid monotony.

Limit fried foods and sugary drinks at breakfast, as these can cause rapid spikes and drops in blood sugar levels. This can lead to temporary energy shortages for the brain, causing fatigue and reduced concentration.