The Healthy Eaters’ Breakfast Club
Breakfast is the most important meal of the day. According to the 2018 Expanded National
Nutrition Survey, breakfast is a regular part of a Filipino’s morning routine. From our breakfast silogs to lugaw, champorado, pares and the like, we have our own ways to start our mornings. Despite this, our breakfast seems to be lacking. According to the same survey, the typical breakfast meal of a Filipino is nutritionally inadequate. Even those in the group who ate the healthiest breakfasts fell short of meeting the daily recommendations for calcium, fiber, Vitamin C, and potassium.
What can we do about this?
Like all things, not all breakfast are created equal. Some could be filled with sugars or unhealthy fats while others nutritious and satisfying. If you are looking to make a better and healthier breakfast, here are a few tips:
- Include protein. Protein helps to build and repair muscle tissue. Good sources of protein for
breakfast include eggs, yogurt, or nuts.
- Add fruits and vegetables. Fruits and vegetables are packed with vitamins, minerals, and
antioxidants. They can help to boost your energy levels and improve your overall health.
- Limit sugar. Too much sugar can lead to weight gain and other health problems. Choose breakfast foods that are low in sugar or unsweetened.
- Avoid processed foods. Processed foods are often high in unhealthy fats, sugar, and salt. Instead, opt for whole, unprocessed foods.
- Choose whole grains. Whole grains are a good source of fiber, which can help you feel full and satisfied. Look for breakfast foods made with whole wheat bread, oatmeal, or brown rice.
There are many easy breakfast recipes that you can do even with just whole wheat bread from salad sandwiches to burritos and simple wraps. If you’re on the go and don’t have time to cook, you can try out our Gardenia Breakfast Trio on Cranberry Loaf that only takes a few minutes to prepare.
No cooking needed. Aside from the convenience, it is also sure to fill you up with the nutrients that your body needs to start off the day. Check out the full recipe below.
Eating a healthy breakfast has many benefits from letting you have improved energy levels, better concentration and focus, reduced hunger throughout the day, weight loss or maintenance and even improved blood sugar control and reduced risk of chronic diseases such as heart disease, stroke, and diabetes. Making it each day doesn’t have to be complicated. If you are someone who’s not used to eating breakfast, start by making small changes. Try adding a piece of fruit or a hard-boiled egg to your morning routine. Gradually increase the amount of food you eat until you’re satisfied. A small, healthy breakfast is better than no breakfast at all.
Remember, a healthy breakfast is a simple way to improve your overall health. Make it a habit and make your friends and families do it with you. By following these tips, you can start your day off right and set yourself up for success – or for starters, a club of healthy breakfast eaters.
Gardenia Breakfast Trio on Cranberry Loaf
Gardenia High Fiber Wheat Cranberry Loaf 2 slices
Smoked Tinapa, Shredded 1/4 Cup
Tomato, Chopped 1 pc
Salted egg, Chopped 1 pc
Mayonnaise 2 tbsp
Salt and Pepper to taste
Spring onion, Chopped 1 tbsp
1.) Toast the Gardenia Wheaten Cranberry Loaf until golden brown and crispy.
2.) Chop the tomato and salted egg and place in a bowl.
3.) Add in the mayonnaise and smoked fish, and season with salt and pepper. Mix well.
4.) Slice the toast into four pieces and top the smoked fish mixture.
5.) Garnish with chopped spring onions.
6.) Serve and enjoy!
Angeles-Agdeppa, I., Custodio, M.S. & Toledo, M.B. Breakfast in the Philippines: food and diet quality as analyzed from the 2018 Expanded National Nutrition Survey. Nutr J 21, 52 (2022).
Mazzocchi, M. Chaplin. 2022. How to Build a Healthy Breakfast. Accessed through: