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Healthy Breakfast Quotes

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By alfat. healthy breakfast for kids. Published at Friday, May 04th, 2018 - 05:13:34 AM.

For many people, breakfast is the most neglected meal of the day. But if you have type 2 diabetes, breakfast is a must, and it can have real benefits. Eating foods at breakfast that have a low glycemic index may help prevent a spike in blood sugar all morning long -- and even after lunch. Eating peanut butter or almond butter at breakfast, for example, will keep you feeling full, thanks to the combination of protein and fat, according to the American Diabetes Association. And a good breakfast helps kick-start your morning metabolism and keeps your energy up throughout the day.

Pressed for time? You don't have to create an elaborate spread. Here are seven diabetes-friendly breakfast ideas to help you stay healthy and still get out the door on time.

1. Breakfast Shake

For a meal in a minute, blend one cup of fat-free milk or plain nonfat yogurt with one-half cup of fruit, such as strawberries, bananas, or blueberries. Add one teaspoon of wheat germ, a teaspoon of nuts, and ice and blend for a tasty, filling, and healthy breakfast. Time saver: Have everything measured out the night before.

2. Muffin Parfait

Halve a bran muffin or other high-fiber muffin, cover with a side of berries, and top with a dollop of low- or nonfat yogurt for a fast and easy breakfast.

3. Whole-Grain Cereal

Hot or cold, the right cereal makes a great breakfast. Enjoy a bowl of high-fiber, low-sugar cereal with skim milk, or heat up plain oatmeal. Be sure to measure out one serving size to keep portions in check, and watch what you add to it. Limit the butter and sugar -- instead, top with fresh fruit, skim milk, or a sugar substitute to sweeten your meal.

4. Scrambled Eggs and Toast

The old standby breakfast of scrambled eggs and toast can be a healthy way to start the day if you cook them right. Scramble the egg in a nonstick pan with cooking spray. Enjoy this with a slice of whole-wheat toast topped with a light butter substitute, low-fat cream cheese, or sugar-free jam.

5. Breakfast Burrito

This filling and easy meal can be eaten on the go when wrapped in foil. Using a nonstick skillet and cooking spray, scramble an egg with onions and green peppers or spinach. Place in a warmed whole-wheat tortilla, sprinkle with nonfat cheddar cheese, add some salsa, and you have a healthy breakfast to keep you going until lunch.

6. Bagel Thins with Nut Butter

Bagels are notoriously large, so consider enjoying bagel thins instead -- otherwise you may start your day overloading on carbohydrates. Top the bagel thins with peanut or almond butter for a dose of healthy fat and protein that keeps carbs in check.

7. Almonds and Fruit

For a breakfast you can eat on the run, grab a healthy handful of whole, raw almonds and a small serving of low glycemic-index fruit, such as berries, a peach, an apple, or an orange. The fiber and healthy monounsaturated fats in the nuts will help you feel full, and the fruit adds additional fiber and a touch of sweetness to your morning without causing a blood-sugar spike.

More Breakfast Tips for Type 2 Diabetes

When you're planning or preparing your healthy breakfast, keep these points in mind:

  • Watch your portion sizes.
  • Keep the diabetes dietary goals in mind, which involve eating more grains, beans, and non-starchy vegetables than any other type of foods. The diabetes food pyramid also sanctions few fats, sweets, and alcohol. In between and equally divided are meat and protein, starchy vegetables, fruit, and milk and other dairy products.
  • Cook with less fat by using nonstick pans and cooking sprays and heart-healthy butter substitutes.
  • Choose lean meats, such as Canadian bacon, turkey bacon, or turkey sausage.
  • Eat low-fat dairy foods, such as non-fat or one percent milk, low-fat or fat-free yogurt, and low-fat cheeses.
  • Avoid fat- and sugar-laden coffee drinks. Drink regular coffee and use 2 percent milk and a sugar substitute.

To get more breakfast ideas and to make sure you are eating the right portion sizes and type of foods, work with a registered dietitian or certified diabetes educator. A dietitian can help create a meal plan that is right for you and your type 2 diabetes.


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