What can I eat for breakfast?
You don’t have to eat the same exact foods for breakfast every morning, even if you have diabetes. When you have diabetes, the most important thing is to follow the guidelines of your individualized meal plan. Choose healthy foods in appropriate portion sizes so you won’t sabotage blood glucose levels, blood pressure, cholesterol levels, or any weight loss efforts.
There are a lot of healthy breakfast options. Some you can portion out and pack the night before to bring with you to work or school in the morning. Others you can sit down and eat at home before leaving for the day. If you have diabetes or are trying to lose weight, you may have to adjust portion sizes so that the options below fit your carbohydrate and/or calorie needs. You can also add a cup of coffee or unsweetened tea to any of the options below:
- 1-2 pieces of whole wheat toast, a whole wheat English muffin, or a small whole wheat waffle with trans free margarine, peanut butter, or sugar-free jelly
- Light, non-fat yogurt (no sugar added) with fresh or frozen berries (you could also add 2 tablespoons of granola if it fits with your plan)
- Smoothie made with non-fat yogurt (no sugar added) and berries, sweetened with artificial sweetener
- Fresh fruit and cottage cheese
- Small bowl of whole grain cereal with ½ cup low-fat or fat-free milk
- Scrambled eggs cooked in the microwave or on the stove, sprinkle on some low-fat cheese, wrap in a tortilla, or just add some salt and pepper (you can also use egg whites or egg substitute if you are watching your cholesterol)
Check out an additional list of breakfast choices at diabetes.org. Heating up leftovers for breakfast is also always an option.
You may also want to try the following ideas to spice up your oatmeal:
If you make your oatmeal plain with water and want to add some flavor to it, here are some ideas:
- Stir in 2 tablespoons of chopped walnuts, almonds, or other nuts.
- Sprinkle on some cinnamon or nutmeg.
- Try adding sugar substitute or a brown sugar substitute for sweetness.
- Add a tablespoon of dried fruit like cranberries or raisins or fresh fruit like sliced strawberries, bananas, or blueberries. (This will add carbohydrates, so make sure it fits with your meal plan.)
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