If you’re not used to eating in the morning, don’t worry. It’s a snap to keep breakfast simple with whole grains and fresh fruit. We’ll give you some tips to eating a healthy breakfast that can even help fight diabetes.
1. Put eating first
Try to have breakfast shortly after getting out of bed. That way, you’ll eat before you remember that you have to take out the trash, walk the dog, pay bills, or do other distracting tasks that can take up your time.
2. Plan in advance
The best bet for making sure that you have time to eat? Set your alarm 15 minutes earlier, then go to bed 15 minutes earlier at night. Try to get up before the rest of your household, as it’s easier to make sure you feed yourself when you don’t have to deal with kids who drag their feet or others who demand your time and attention.
3. Pack it to go
If you find it impossible to work in a sit-down breakfast before you barrel out the door, don’t sweat it. Here are some foods that are perfect for stuffing in a bag: hard-boiled eggs, a box of raisins, mini bagels, bananas, apples, juice boxes, cereal bars, muffins (go for low-fat or bran), peanuts, and string cheese.
4. Redefine breakfast
Some people with diabetes say they just don’t like breakfast. What they really mean is that they don’t like eggs, toast, or cereal. As long as your body gets a mix of protein and carbohydrates, it doesn’t matter what you eat.
Here are a few unconventional breakfasts that are just as nutritious, balanced, and low in calories as cereal and milk:
- Grilled peanut butter and banana sandwich on whole grain bread (one of Elvis` favourites!)
- Reheated cheese, vegetable, or mushroom pizza
- Turkey sandwich on whole grain bread with lettuce and tomato
- Egg salad sandwich on a whole grain English muffin
5. Prep in the evening
Are mornings a mad rush? That’s still no reason to skip breakfast. The trick is to prepare the night before.
- If you have a coffeemaker with a timer, remember to fill it and set it for the desired time. Otherwise, just fill the machine in the evening so that all you have to do in the morning is turn it on.
- Hard boil a few eggs and put them in the refrigerator.
- Set out plates, bowls, flatware, and nonperishable foods like cereal and muffins so that they’re ready when you are.
- Try doing morning chores at night instead. These can include putting out the trash, making bag lunches, or emptying the dishwasher.
- Cut up fruit that you can spoon into a bowl with your cereal for an instant breakfast.
- Pre-slice bagels and store them in ziplock bag.
6. Try this eggs-tremely fast breakfast when on the go
Got a minute? That’s all you need to cook up a hot egg sandwich. Here’s how:
- Pop bread into the toaster. Crack an egg into a saucer, break the yolk, and whisk it with a fork.
- Microwave the egg on high for 30 seconds, take it out, and whisk again to keep the edges from overcooking. Then nuke it for another 30 seconds.
- Serve your perfectly formed egg on toast or an English muffin.
Breakfast really is the most important meal of the day. Use these tips to make sure that not only do you have breakfast more often, but that it’s enjoyable and healthy too. Not only will you feel more energized and less hungry throughout the day, but you’ll also be reducing your risk of developing diabetes.