Want to learn how to make healthier breakfast choices? Read our first installment of Eat This, Not That: Breakfast Edition to find out!

Eat This, Not That: Breakfast Edition - Dim sum foods in wooden baskets and porcelain plates

Image source: Health Xchange

We live in a land with breakfast options aplenty. Savoury or sweet. Light or heavy. Simple or elaborate. We’re spoilt for choice!

But this can be both a blessing and a curse. With more choices come more temptations…and more confusion as to which choice is the ‘better’ option! But worry not – we’re here to help. Here are some common breakfast foods…and their better-for-you options!

Eat Eggs, Not Processed Meat

Eat This, Not That: Breakfast Edition - Soft boiled eggs in a kopitiam dish

Image source: Shiok Kopitiam

Think of the usual breakfast protein options, and you will usually come up with bacon, sausage, and ham. Even our local breakfast options usually include items like meat floss, luncheon meat, or fish balls. However, these processed meat options usually contain a lot of sodium and fat, are made from low-quality meats, and have been linked to a variety of health issues, including an increased risk of cancer.

A better alternative is to eat eggs, which are naturally rich in protein, don’t have any additives, and can be prepared in a variety of styles. Just be sure to keep them healthy by going easy on the salt and soy sauce!

Eat Chapatti, Not Roti Canai

Eat This, Not That: Breakfast Edition - Stack of chapatis on a blue plate with dipping sauce

Image source: BBC

Mmm, crispy, buttery roti canai (or roti prata). So good..but also so high in unhealthy fat! Copious amounts of ghee are kneaded into the dough to create the flaky layers. Besides being high in calories, ghee also contains quite a bit of saturated fat, which we are advised to limit in our diets due to its link to heart disease risk.

So instead of roti canai, why not try some delicious chapatti? Made from whole atta flour, chapatti tends to be higher in fiber and protein than regular wheat breads – and it is much lower in fat (and calories) as well!

Drink Homemade, Not 3-in-1

Eat This, Not That: Breakfast Edition - Top shot of white mugs with different beverages in them

Image source: Shape Singapore

3-in-1 drinks took the market by storm because of their convenience (and deliciousness) – and of course, once in a while they’re perfectly fine to consume. However, 3-in-1 beverages typically have a lot of sugar added, as well as non-dairy creamers in the form of palm oil (saturated fat!) to make them taste good.

Thus, although it is a bit more effort and may not be as tasty, making your own breakfast beverages (coffee, tea, Milo) allows you to control the amount of sugar and fat that goes into your drink, thus also minimizing the amount of unnecessary liquid calories that you consume!

Eat Noodle Soup, Not Fried Noodles

Eat This, Not That: Breakfast Edition - Bowl of beehoon noodle soup with spring onion and chicken

Image source: Simple Food

Fried noodles, mee goreng, char bee hoon. Call it what you will – this dish is a favourite among many in our part of the world (best served with a side of spicy sambal!). Unfortunately, nutritionally this dish offers little more than (very) oily carbohydrates, as any protein or vegetable ingredients are sparse.

As an alternative, choose a soupy noodle dish instead – preferably one with some quality protein & vegetables added. At the very least, a noodle soup dish will contain much less fat (and added calories) than fried noodles would.

Eat Granola, Not Sugary Cereal

Eat This, Not That: Breakfast Edition - Black bowl of granola and yogurt

Image source: Serious Eats

Off-the-shelf commercial cereals are typically highly sugared and contain many (often artificial) additives in the form of colourings, flavourings, and preservatives. They also tend to be relatively low in fiber, protein, and fat, which means that you may find yourself getting hungry soon after breakfast.

Instead, why not reach for a packet of granola? Look for a granola made with whole rolled oats (good fiber!), and lots of superfoods, nuts, and fruits for natural nutrition.

That doesn’t seem so hard, does it? Doing the right thing becomes so much easier when it’s broken down into small, manageable choices. That’s why we at Amazin’ Graze are doing away with big, oppressive resolutions this New Year, and instead focusing on making small, good choices towards a healthier, more empowered year! Read more about our campaign HERE.