Breakfast is an important part of healthy eating, especially for those living with diabetes. But including it as part of the regular daily routine can be challenging for a number of reasons. Let’s consider possible barriers and look at some easy, healthy breakfast solutions.
As always, it is important to be guided by the specific management goals recommended by the diabetes healthcare team. This article has general ideas but you should follow your individual meal plan to meet your blood glucose level targets.
Breakfast barriers
If you are employed and/or are parenting school children, mornings are often a rush. It may seem difficult to fit in time for breakfast. Many others simply feel overwhelmed by the perceived challenges of working breakfasts around the diabetes meal plan.
The reality is that a healthy breakfast doesn’t have to be at all complicated. It doesn’t even have to fit with the traditional breakfast menu concept. Breakfast is simply the meal that breaks the fast between the previous day’s last food and the day ahead, hence the name ‘breakfast’!
Healthy breakfast foods
A healthy balanced breakfast should include 3 of the 4 main food groups according to Canada’s Food Guide such as a high-fibre carb, a source of protein and a low-fat dairy or alternative option, and/or a fruit. Breakfast is a time when many people find it easier to include whole grains since many traditional breakfast foods have whole grain and high fibre options.
As always, it’s important to keep portion sizes within the diabetes management target meal plan.
Depending on cultural preferences, healthy breakfast options could include: (The amounts listed below are for a person with a slightly bigger appetite. Your portions may differ depending on your individual needs – check with your dietitian or healthcare team.)
- A slice of whole grain bread or similar, with peanut butter or low-fat cheese. Plus ½ cup whole grain cereal, a fruit serving and a glass of low-fat milk.
- 2 small whole wheat dosa with vegetable chutney, an egg, a fruit, and a low-fat yogurt.
- 2 small whole wheat chapatti with savoury chutney and dhal.
- 1 cup of congee (try brown rice or multigrain rice), leafy vegetables, steamed fish, low-fat milk or fortified soy beverage
Fast and easy ideas
Now that we’ve covered some healthy breakfast ideas, let’s look at some fast and easy ways to implement them.
- Breakfast smoothies are easy to whip up in the blender. Blend no-fat yoghurt or low-fat milk with berries or a banana. Toss in a teaspoon of wheat germ, flax or rolled oats, and a similar amount of nuts. Delish!
- On a small low-carb tortilla, add a tablespoon of nut butter (peanut or almond), sprinkle some chia seeds and wrap it up!
- Fill a whole grain or spinach tortilla with grated cheese mixed with salsa. Top with diced tomato. Roll up and slice into pin-wheels. Makes a great breakfast to take to the office.
- If you don’t have time to make your own batch of muffins, grab a bran muffin in your travels, halve it and top with a spoonful of yoghurt. Add a fruit like an apple or orange. Wrap the other half and save for next day.
- Make a cottage cheese bowl – take 1/2 cup 1% or 2% cottage cheese – add some sliced berries, top with cinnamom and/or some walnuts
Save time – plan ahead
If mornings are always a rush, planning ahead can make breakfasts a whole lot easier. Try some of these simple ideas :
- Put out the fixings for breakfast the night before. Put cereal in a bowl and chop up fruit ready to add. Cover both and put on the table or kitchen counter with a spoon ready for the next morning.
- Make a batch of healthy muffins you can store in the freezer and grab on the way to work.
- Try these baked omelette bites that can be frozen. Grab a couple on your way to work and reheat in the office microwave.
- Make your own muesli ahead of time, making enough for three or four days. Mix rolled oats with low-fat yoghurt and a little low-fat milk, and add whole berries and/or chopped apple or other fruits. Top with nuts. This keeps in the fridge for several days.
- Cook up some hard boiled eggs and keep them ready in the fridge. Slice an egg and make into a sandwich with whole grain bread. It’s an easy way to get protein in a hurry when things are rushed. Or make ahead the night before and take to work.
Preparing healthy breakfasts doesn’t have to be time-consuming—simple, balanced options made with whole foods can keep blood sugar stable and energy levels steady throughout the day. With a bit of planning or smart grab-and-go choices, people with diabetes can start their mornings nourished and stress-free.
