Breakfast: An Investment in Your Day


cc audreyjm529

Consider breakfast an investment in your day. —Charlie Ayers, Food 2.0

We’ve heard it again and again. Breakfast is the most important meal of the day. But the start of the day is often hectic. Gotta get out of the door by a certain time. Don’t want to be late…

If breakfast is the most important meal of the day this is especially true for people with diabetes. Don’t eat and blood sugars can spike or crash leaving that foggy, yucky feeling behind for the rest of the day.

What makes a good breakfast anyway?

I  use The Healthy Diabetes Plate as my guide. Breakfast should have a serving each of starch, fruit and dairy at the bare minimum. A serving of protein and vegetables are optional according to the official guidelines, but I find I need a little protein in the morning.

So, what does that look like? Here are five ideas (enough for a whole work week) for a quick breakfast that can be eaten on the go (if necessary).

  • Toasted mini bagel with 2T peanut butter and
    1/2 banana, sliced
    black tea with 1/2 c unsweetened soy milk


  • 1 c low fat plain yogurt
    1/3 c Kashi Go Lean Crunch cereal
    1/2 c blueberries


  • cheese quesadia on a whole wheat tortilla
    1/2 c raw apple slices
    coffee with sweetener


  • Egg salad sandwich on whole wheat mini bun
    1/2 c grapes
    late (coffee with 1 c 1% milk)


  • hummus
    whole grain crackers
    1/2 c fresh strawberries
    black tea with 1/2 c unsweetened soy milk

Just a little bit of planning and effort can pay off big, when you start your day by investing in a nutritional breakfast.