Welcome back. I have been asked by many who have been diagnosed with Diabetes and I wanted to share a bit of information with you – Whether or not YOU HAVE TO eat Breakfast!
The misconception is that if you skip a meal and not eat at all that you will some how have lower blood sugar and some how keep your blood sugar levels from skyrocketing. Not the case. Your body will still be producing the glucose and this defeats the purpose of skipping a meal. The fact is that there is a lot of choices for ways to kick start your day with plenty of energy and keep your blood sugar levels normal.
Making the healthiest choices for breakfast is an important step after you have been diagnosed with Diabetes or are pre-Diabetic. Yes, you must not skip any meals and that means especially Breakfast. The biggest challenge for those who have not eaten breakfast in the past, will find it very difficult to put anything into their mouths when they first get up. This will take time for some but it will become natural after a while, just like your exercise routine is all part of your new journey.
In the evening try to eat a small meal. Your liver will be still be producing sugar while you sleep. If you start the morning with a portion of protein and less carbohydrates (save those for lunch) and add items over time, you will be surprised at how much better you feel and how quickly you will follow into a routine.
You can create your own meal plan with several different options that can be any where from 250 to 370 calories. Also, a recommended about of sodium for breakfast is not more than 450 mg. The best part is that you can mix and match the types of foods that you like to eat.
Here are a few breakfast suggestions:
– Scrambled Egg or Tofu with Spinach add red pepper, 3 Tablespoons of low sodium low fat cheese. Serve with 1 1/2 cups of Plain Soy Milk
– 4 ozs. of nonfat plain yogurt with homemade granola – made up of steel cut oats, unsalted pumpkin seeds, sunflower seeds, cinnamon with strawberries
– 2 eggs whites or 1/4 cup egg substitute scrambled with onion, 1/8 cup low fat, low sodium cheese and a 1/3 cup of sliced tomato. Put this onto one slice of whole grain toast (make sure to choose bread that is 70 calories or less and no more than 13 grams of carbohydrates per slice) Serve with a glass of Soymilk
– 3/4 cup Special K Protein Plus cereal and 1/4 cup Fiber One cereal with 2/3 cup nonfat milk and 10 unsalted walnut halves
– Smoothies are always a great choice – Add the ingredients that you like and experiment.
I hope you have enjoyed this blog and a few suggestions that I have provided for Breakfast. Stay tuned as I will be back with other interesting articles on Diabetes and Managing your Health.
Take care and Stay Healthy!
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