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003 Eat your breakfast

              Power up your day with a well-balanced breakfast. Breakfast is the most important meal of the day. Starting a day with a full breakfast will provide you energy for an active life. Children who eat breakfast regularly perform better in school just as adults who eat breakfast perform better in the workplace and home environment.


Ideal eating time:

If you wakeup at 7 AM, take your breakfast before 9 AM.

Taking your dinner before 7 PM is also best.


Eat your breakfast daily and regularly

              Eating your breakfast is an important part of dieting to keep your body weight within normal range.18 Eating full breakfast and lunch makes you eat less during the evening.

              Evening meals followed by inactivity decreases the body's metabolism making much of what you eat stored as body fats. In contrast, the foods you eat during breakfast are mostly, if not all, utilized by your body to power your day's activities.

              Eating your breakfast regularly helps your body establish a metabolic rhythm that makes you active during the day and have a sound sleep at night. Eating your breakfast within two hours after waking up is important to establish this rhythm especially if combined with proper dinner timing and good sleeping habit.


Ideal breakfast:

1. Brown rice or oatmeal or quinoa

2. Fish

3. Whole egg (or egg whites only)

3. Vegetable salad or boiled vegetables

4. Banana

5. Yogurt with walnuts and blueberries

6. Tea with cinnamon


              For the Filipino family, an ideal breakfast may include rice, fish, egg, boiled vegetables, yogurt and tea. Brown rice is rich in vitamins and has a low glycemic index. Fish as a protein source is rich in omega-3 essential fatty acids. Egg white is near pure protein and has no cholesterol. For the dessert, yogurt with cholesterol-lowering walnuts and antioxidant blueberries is best.

              Always remember to eat slow and chew your food properly!

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