Healthy Breakfast

Avoid the Morning Slump with Breakfast

No matter how many times you hear, “Breakfast is the most important meal of the day,” in the decision between skipping breakfast or being late to work, breakfast tends to lose.

Coffee may get you through an 8 a.m. meeting, but by 10, the mid-morning slump hits, and rightly so. Your body has now been on a fast for eight to 10 hours, often fueled by coffee alone.

Studies show those who skip breakfast are more irritable, restless, and tired. Not to mention, that if you have diabetes, this can be extremely dangerous to your blood sugar levels.

While to you, breakfast might mean pancakes and eggs, any healthy food is a good choice to start your day. Try stocking foods that are easy to grab and go or preparing breakfast the night before.

Make Breakfast Easy

Here are some easy breakfast ideas from the American Diabetes Association:

  • Breakfast shake: 1 cup fat-free milk or non-fat yogurt, blended with ½ cup fruit (fresh or frozen), 1 teaspoon wheat germ, 1 teaspoon nuts or nut butter, and 1 cup ice.
  • Baked potato and cheese: Top last night’s potato with low-fat cheddar cheese and a spoonful of salsa.
  • Ham sandwich: Toast a whole wheat English muffin or pita and top with 1 ounce lean ham and a squirt of mustard. Add fruit or ½ cup of low-fat cottage cheese on the side.
  • Egg Beaters burrito: Microwave ¼ cup Egg Beaters (or egg whites), add low-fat feta cheese, 2-3 sliced cherry tomatoes, and cubed lean ham.
  • Rice and beans: Warm ½ cup brown rice, add a spoonful of black beans, peppers, and cilantro. For even more flavor, top it off with your favorite salsa.
  • PB and banana sandwich: Two slices of toasted whole grain bread, 1 tablespoon natural peanut butter, and a sliced banana.
  • Maple oats: Microwave ½ cup oatmeal, and add ½ cup skim milk. For sweetness, add 2 tablespoons of sugar-free syrup.

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