Ideal breakfast portion, preferably a lot or just a little?

Many people skip breakfast because they are in a hurry in the morning, so they eat small amounts of breakfast, and even choose to skip breakfast. Conversely, there are types of people who can eat a lot at breakfast. So, which one is healthier, big or small breakfast portions? Find out the answer below!

The importance of breakfast in the morning

Don't miss breakfast, which is the most important meal of the day. There have been many studies that prove that people who eat breakfast have lower cholesterol levels, can concentrate and remember better, and are less prone to chronic diseases such as diabetes and heart disease.

Those of you who are losing or maintaining weight should also be diligent at breakfast. The reason is, eating in the morning can help you control your appetite throughout the day. If you don't have breakfast, you will actually go crazy when snacking, having lunch and dinner.

Which is healthier, breakfast with large or small portions?

According to experts, you should ideally eat breakfast of 300 to 600 kilo calories (kcal). This calculation depends on your daily calorie needs. Experts recommend that you eat breakfast with a portion of a third or a quarter of your daily calorie needs.

So for example, every day your calorie intake is 1,600 kcal, meaning you can eat as much as 400 kcal in the morning. If your daily calorie intake is 2,100 kcal, you can eat breakfast up to 600 kcal.

This breakfast portion may be quite large for those of you who don't usually eat a lot in the morning. However, you need adequate nutritional intake for activities throughout the day. It's better to eat a lot in the morning and then eat less at noon and at night.

Focus on nutritional content, not just portions

Actually what is more important to note is not your breakfast portion, but its nutritional content. Make sure you meet the protein, fiber, complex carbohydrates, and unsaturated fats from your breakfast menu.

These nutrients can energize you and keep you feeling full until noon. However, limit portions so that they are no more than a third of your daily calorie needs.

An easy way to determine the ideal breakfast portion is to divide your dinner plate into four portions. Each part should be filled with each of the nutrients your body needs in the morning.

Fill the first section with complex carbohydrates, such as whole wheat bread, brown rice, or whole wheat porridge (oatmeal). The second part you can fill with unsaturated fats such as nuts. The third part should be filled with protein, either from eggs or lean meat. Finally, complete your breakfast menu with fiber sources such as vegetables and fruits.

If the nutrition is balanced, it will be easier for you to control your calorie intake at breakfast. The nutrient-rich menu choices are also sure to fill you up so you don't have to overeat.

How to get used to breakfast?

If you are not familiar with large breakfast portions, you don't need to force it right now. You can start slowly. For example, a cup of plain bread for breakfast. Later when you are used to it, you can add boiled eggs or fresh fruit. And so on until you can eat as much of your breakfast as your usual lunch.

But pay attention to your portions of snacks, lunch and dinner. Do not let you keep eating lunch and dinner with excessive portions. Especially if you have a habit of snacking.