Eat Good: Ready, Set, Breakfast!
By Revathie Dhanabalan
August 28, 2017
You've heard that breakfast is the most important meal of the day - it helps you to stay focused, build up muscle mass and plenty more. In this series of EAT GOOD, we have a duel of breakfast foods as we breakdown all our favourite choices to help you make better breakfast decisions every morning!
Waffles vs Pancakes
Surprised that pancakes are a better choice? Well, without any alterations to a pancake recipe (single serving), pancakes have 20% less calorie than waffles due to their small size, whereas the waffle batter includes a bit more fat (for crisp exterior) than pancake. Pancakes are also individually cooked one at a time, making it easier to control the size of the pancakes but the size of the waffle is usually determined by the size of the waffle iron. Waffle batter also contains a higher percentage of sugar (for caramelisation); and cooked in a hot-oil covered metal! In this duel, pancakes come up as champions! But if you find yourself hankering for waffles, make sure to go for the whole-grain options and topped off with fresh fruits.
Bacon vs Sausages
Are you having a hard time choosing between bacon or sausages with your morning eggs? In this breakfast duel, sausages take the prize! Although bacon and sausages each contain a fairly high calorie content, sausages are usually leaner, nitrate-free and protein packed. But who doesn't love some bacon now and again? Maybe you can try out some healthy ways to cook with bacon.
Oatmeal vs Granola
It should come as no surprise that granola is not a healthy food choice. While both oatmeal and granola offer nutritional benefits, oatmeal wins this duel! One cup of granola has around 600 calories and 24 grams of sugar. The additional ingredients in granola also make it easier to accumulate calories in a small serving. Whereas options such as steel-cut oats are made from whole grains and have lower calories in a small serving. If you're craving for some sweet, just add some fresh berries or a teaspoon of honey to your oatmeal.
One Whole Egg vs Two Egg Whites
This is one of the biggest misconception when it comes to eggs! Eating one whole egg everyday does not increase your chances of getting high blood pressure or heart disease. Egg whites only contain half of the proteins in the egg. It turns out that you are missing out on protein and vitamin B12, which are necessary for fat breakdown and muscle contraction if you miss the yolk. Also, don't forget that there is such a thing as good and bad cholesterol - so eating a whole egg actually increases your good cholesterol levels. In this duel, a whole egg takes the trophy!
Whole Wheat vs Multi-Grain
Once again, it's all about labels when it comes to the duel between whole wheat and multigrain bread. Multigrain does sound fancy but in this food duel, whole wheat takes the loaf! Whole wheat contains whole grains, which has higher fibre content and reduces your risk for diabetes and heart disease. The best part, whole wheat is also considered as good carbohydrates, hence you're less likely to hear your stomach growling before lunch. So, don't be fooled by the multigrain labels! The rule of thumb is to always read the ingredient list to make sure you're getting whole grains even with multigrain options.
At the start of the day, always opt for a balanced diet. Being mindful of what you eat helps you start the day right!