Table of Contents
Nutrition comparison: stew vs traditional breakfast
1. Boiled Sweet Potatoes
2. Boiled Cassava
3. Boiled Potatoes
4. Boiled Bananas
1. Chicken Porridge
2. Vegetable Lontong
3. Uduk rice
Jakarta, goldensamoyed Indonesia
—
Trends
breakfast
healthy with a menu of stew and
steamer
is on the rise, especially among young people.Starting from boiled sweet potatoes, cassava, potatoes, to steamed bananas, these have now become popular choices to replace heavy breakfasts such as uduk rice, vegetable rice cakes, or chicken porridge.
However, is it true that boiled and steamed menus are more nutritious than Indonesian people’s favorite traditional breakfast?
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According to clinical nutrition specialist Ardian Sandhi Pramesti, boiled or steamed menus are generally healthier because there is minimal use of additional oil and fat.
“A processing process like this reduces calorie intake and prevents the formation of trans fats, which often appear in fried foods due to repeated heating of oil or the use of hydrogenated oil,” Ardian quoted as saying.
Sec
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However, this doesn’t mean that breakfasts such as chicken porridge, vegetable rice cake or uduk rice are ‘bad’ foods.
“They still have nutritional value and are part of our culture. Chicken porridge, for example, provides quick energy and a source of protein from chicken and its toppings,” he said.
However, he continued, additional coconut milk, oil and complementary ingredients such as crackers or chips can increase calories and saturated fat if consumed too often or in large portions.
On the other hand, for those who are maintaining their weight, cholesterol levels, or have diabetes, boiled and steamed menus can be a safer choice.The fat content is low, the calories are light, and the nutrition is better maintained.
Nutrition comparison: stew vs traditional breakfast
1. Boiled Sweet Potatoes
• 86 kcal, 0.1 g fat, 20 g carbohydrates, 1.6 g protein
• High in fiber (3 g), vitamins A and C, and potassium for blood pressure.
2. Boiled Cassava
• 160 kcal, 0.3 g fat, 38 g carbohydrates, 1.4 g protein
• Rich in vitamin C and potassium, good for digestion.
3. Boiled Potatoes
• 87 kcal, 0.1 g fat, 20 g carbohydrates, 1.8 g protein
• High source of vitamin B6 and potassium, helps energy metabolism.
4. Boiled Bananas
• 89 kcal, 0.3 g fat, 23 g carbohydrates, 1.1 g protein
• Rich in potassium, vitamin B6, and fiber which helps regulate blood sugar.
Ardian emphasized that stew menus tend to be high in complex carbohydrates but are less balanced if they are not accompanied by sources of protein and vegetables.
“For complete nutrition, follow the Fill My Plate guidelines: one third carbohydrates, one third protein, and half vegetables and fruit,” he said.
How about porridge, lontong vegetables, and nasi uduk?
1. Chicken Porridge
• 300-400 kcal per serving, 5-12 g fat, 10-27 g protein
• Rich in protein, but low in fiber and can trigger blood sugar spikes without vegetables.
2. Vegetable Lontong
• 300-350 kcal per serving, 8-15 g fat, 8-10 g protein
• Contains fiber from vegetables, but high in saturated fat due to coconut milk.
3. Uduk rice
• 300-400 kcal per serving, 10-12 g fat, 6-8 g protein
• Calories increase when served with fried side dishes or large portions.
“In comparison, the average boiled menu is only 80-160 kcal per 100 grams with fat under 0.5 grams,” said Ardian.
“Meanwhile traditional breakfast is generally 300-400 kcal per serving with 8-15 grams of fat due to the addition of coconut milk or oil.”
He added that the nutrition from stew focuses more on fiber and vitamins such as C and A which are antioxidants.
In conclusion, both boiled breakfasts and traditional menus such as uduk rice and chicken porridge have their own nutritional value.
The key is portions, frequency and nutritional balance.Occasionally enjoying chicken porridge is no problem, as long as it is balanced with an active lifestyle and nutritious intake at other meals.
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