I think breakfast becomes much easier when I stop asking whether it looks “healthy” and start asking whether it will actually keep me satisfied.
That matters in Singapore, where breakfast can mean anything from kaya toast and soft-boiled eggs to bee hoon, nasi lemak, chee cheong fun or a bowl of noodles. I do not think any of these foods need to disappear. I would rather work with what I already enjoy and make a few small adjustments.
My first rule is to make sure there is enough protein.
Take kaya toast. I still want the toast, butter and kaya, but I am much more satisfied when I have it with two soft-boiled eggs rather than eating the toast alone. The eggs add protein, while the whole meal still feels unmistakably like the breakfast I wanted.
The same idea works with noodles or bee hoon. If I am ordering economic bee hoon, I look for something substantial to go with it, such as an egg, tofu, fish or chicken. I also add vegetables when they are available. Suddenly, I have more than a plate of carbohydrates carrying me through the morning.
Fibre is another thing I pay attention to, although I keep it simple. A piece of fruit on the side of breakfast is often enough. If I am eating toast at home, choosing wholegrain bread gives me another easy source. I am not trying to rebuild the entire meal; I am just adding something that helps it feel more complete.
I also think vegetables deserve a place at breakfast without turning the meal into a salad. Leftover stir-fried greens work surprisingly well with eggs. Tomatoes and cucumber can sit beside toast. If I am having yong tau foo in the morning, choosing a mixture of leafy vegetables, tofu and other ingredients gives me plenty of variety without extra cooking.
For nasi lemak, I use the same mindset. I am not interested in removing everything that makes nasi lemak enjoyable. I might keep the rice, sambal and egg, then choose a protein such as fish or chicken and add cucumber or another vegetable where possible. The goal is balance, not punishment.
At home, leftovers are probably my favourite chef shortcut. Yesterday’s rice can become fried rice with egg and vegetables. Leftover chicken can go into a wholegrain sandwich. Soup from dinner can become breakfast with tofu, greens and a small serving of rice.
I have also learned not to underestimate portion size. A tiny breakfast may look virtuous at 8am, but if I am hunting for snacks by 10am, it was not particularly useful. I would rather eat enough at breakfast to feel comfortably satisfied.
A better Singaporean breakfast does not need to be unfamiliar. Most of the time, I just need to keep the foods I love and build around them with a little more protein, fibre and variety.
For more practical ways to make everyday meals healthier without losing the food you enjoy, visit Healthy Food Guide.
