Bagels and muffins and waffles. Oh my! Do you ever feel this way about breakfast? Coffee shops, continental breakfasts, and the cereal aisle are notorious for being heavy on the carb-laden food but light on everything else. So what’s a person with diabetes to do?
- Don’t skip breakfast! – What they say is true – breakfast IS the most important meal of the day. Eating a balanced breakfast will help keep your blood glucose levels in check and make you less likely to snack more throughout the day.
- Take a step back – Evaluate your daily routine. Are you rushed in the morning? Do you have time to sit down and eat breakfast before running out the door? This will help determine your plan of action.
- Plan ahead – Even if you set aside 15 minutes to prepare, this could save you countless hours of anxiety during your busy week.
In general, match up a protein and a fat with a carbohydrate. Aim for approximately 30-60 grams of carbohydrates for breakfast. How many carbs you eat depends on your activity, age, and medication. 
Here are some breakfast ideas for weekday or weekend scenarios:
Grab and go:
- Hard-boil some eggs Sunday night. This is a quick way to get a good source of protein.
- Toast whole grain bread (make sure it says 100% whole wheat) with peanut butter or hummus and drink a glass of milk.
- Pack a healthy sandwich the night before to eat on your way. Sandwiches are not just for lunch anymore.
- Mix high fiber cereal and nuts in your light yogurt.
- Use fresh, frozen, or canned fruit to mix in with low-fat cottage cheese.
- Stock individual cans of low-sodium vegetable juice and fruit cups for other grab and go items.
A little more leisurely:
- Experiment with different types of oatmeal. Steel-cut, stone-ground, and Irish oats take longer to cook but have a much lower glycemic response than instant oatmeal. Sprinkle nuts on top.
- Make an egg white omelet with sautéed vegetables. This is a nice way to sneak in extra vegetables in your daily meal plan.
- Soy sausage patties are a great source of protein without the extra fat of its meat patty cousin.
More tips:
- Eat breakfast within the first hour of waking up.
- If you’re not sure how new foods affect your blood glucose, check your levels before and two hours after eating.
- If you suffer from high blood glucose values in the morning, you might want to talk to your health care team about an adjustment in your meal plan and/or medication.
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Recipe: Spinach and Mushroom Omelet
(From Mix ‘n Match Meals in Minutes for People with Diabetes, 2nd ed)
SHOPPING LIST
PRODUCE
1 BAG washed, ready-to-eat spinach
¼ lb Portobello mushrooms
GROCERY
Ground nutmeg
Rye bread
STAPLES
Egg substitute
Olive oil cooking spray
Bran cereal
Fat-free milk
Salt
Black peppercorns
Preparation time: 10 minutes
Serves 2/Serving size: ½ recipe
1 cup washed ready-to-eat spinach
1½ cups sliced Portobello mushrooms (1/4 lb)
1/8 tsp nutmeg
2 slices rye bread
Olive oil spray
3 cups egg substitute
Salt and freshly ground black pepper to taste
- Place spinach and mushrooms in a microwave-safe bowl. Sprinkle with nutmeg and microwave on high for 3 minutes.
- Toast bread and spray one side of each slice with olive oil cooking spray. Set aside.
- Pour egg substitute into a bowl and add salt and pepper.
- Heat a 9- to 10- inch nonstick skillet over medium-high heat and spray with cooking spray. Pour in egg mixture and let eggs set for about 30 seconds.
Tip the pan and lightly move the eggs so that they all set. Cook 1½ minutes or until eggs are set. Cook a few seconds longer for firmer eggs.
- Place spinach mixture on half the omelet and fold the omelet in half. Slide out of the pan by tipping the pan and holding a plate vertically against the side of the pan. Invert the omelet onto the plate.
- Cut in half and serve with toast.
Helpful Hints:
- If you do not have a microwave oven, place the spinach in a saucepan without water, cover, and cook 3-4 minutes. Drain and add mushrooms, then sauté 1 minute.
- If mushroom slices are large, cut them in half.
Countdown:
- Make filling.
- Toast bread.
- Complete omelet.
Exchanges & Choices
Calories |
205 |
Calories from Fat |
11 |
Total Fat |
1g |
Saturated Fat |
0g |
Cholesterol |
0mg |
Sodium |
646mg |
Total Carbohydrate |
20g |
Dietary Fiber |
3g |
Protein |
28g |
| Exchanges | 1 Vegetable |
