Starting the day with a healthy breakfast is important to get your metabolism running efficiently. Many people skip breakfast, choosing to just have a cup of coffee. Others make a quick stop at a fast-food restaurant or eat a doughnut at work. Some may not be hungry in the morning and feel more comfortable with saving calories for later meals.
A fast-food breakfast or doughnut is OK once in a while, but having this kind of breakfast often can lead to weight gain. It also adds a lot of unhealthy saturated fat and salt to your diet. Having a healthy breakfast at home can start your day off right.
If you don't have a lot of time, try out some of these quick-fix ideas:
Food Carb Choices Meat/Protein
and Fat Choices
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Slices of a half or whole 2 to 3 carb choices
banana and 1 cup of 1% or
skim milk*
1 cup low-sugar, low-fat, 3 carb choices
flavored yogurt* with 1/4 cup
Grape Nuts cereal mixed in
1 cup high-fiber cereal 2 to 2 and 1/2 carb
(such as Shredded Wheat and choices
Bran or Bran Flakes) with
1 cup of 1% or skim milk*
1 breakfast cereal bar 2 carb choices Fat content varies
Liquid nutrition supplement 1 and 1/2 to 2 protein choices
for diabetics, such as Boost 2 carb choices and 2 fat choices
Diabetic, Glucerna, Glytrol
No-Sugar-Added Carnation Instant 2 and 1/2 carb
Breakfast shake prepared with choices
half of a frozen banana or
1 cup of any other frozen fruit,
1 cup of 1% or skim milk,* and
Instant breakfast mix
2 slices of whole wheat toast 3 and 1/2 carb 1 protein choice
and 1 tablespoon of natural choices and 2 fat choices
peanut butter on each slice with
2 teaspoons all-fruit spread
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* Milk and yogurt provide not only carbohydrate, but also protein
without additional calories.
Here are some suggestions for breakfast that require a little more preparation:
Food Carb Choices Meat/Protein
and Fat choices
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1 to 2 scrambled eggs (use 1 to 2 carb 1 to 2 protein
cooking spray) rolled into a 6 choices choices
to 12-inch tortilla. Add
chopped tomato, other vegetables,
or salsa, if desired.
English muffin (halved and 3 carb choices 1 protein choice
toasted), sliced tomato on
each half, topped with shredded
low-fat or fat-free mozzarella
cheese (1/4 cup) and basil.
Broil until cheese is melted.
Serve with 1 cup fresh fruit
Two 4-inch pancakes prepared with 3 carb choices 1/2 fat choice
low-fat Bisquick topped with 1/4 with fruit;
cup light syrup or 1 and 1/4 cup 4 carb choices
fresh berries. May add sugar with syrup
substitute to berries for
additional sweetness
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