Breakfast is the day's most important meal, helping the body "kick-start." After 12-15 hours since the previous night's dinner, the body requires a full supply of carbohydrates, protein, fats, vitamins, and minerals to sustain physical and mental activities.

Many believe eating rice for breakfast causes a heavy stomach and indigestion, but in reality, it is beneficial. Hot rice, paired with fresh vegetables and freshly cooked food, aids digestion, provides stable energy, and offers longer-lasting fullness than fast food or sugary breakfasts. Preparing a breakfast of hot rice with green vegetables, meat, or eggs is also a sensible choice, ensuring a balance of nutrients.

A balanced breakfast should include carbohydrates, protein, green vegetables, and fruit. Hot rice with fish, meat, eggs, boiled vegetables, or soup is a suitable option, meeting nutritional needs and promoting digestive health.

However, a rice breakfast should not contain excessive fatty meats or fried dishes, as these can cause bloating, slow digestion, and lead to sluggishness and drowsiness. Limit consumption of food cooked the day before, even if refrigerated. Instead, prioritize freshly prepared dishes to ensure nutrition and food safety. Overnight food also loses nutrients, and hot weather creates a favorable environment for bacteria to grow, accelerating food decomposition. Focus on preparing lean meat, fish, eggs, green vegetables, and simple dishes.

The period from 7-9 AM is considered the "golden hour" for breakfast. During this time, the stomach is most active, ready to receive and digest food. Regularly skipping breakfast causes the stomach to secrete acid without food to digest, increasing the risk of gastritis and ulcers over time. Additionally, a lack of glucose—the brain's primary energy source—leads to fatigue, reduced concentration, memory, and work performance.

Dr. Tu Ngu

Secretary General of the Vietnam Nutrition Association