Diabetes: Healthy Breakfast Ideas

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 to your diet. Having a healthy breakfast at home can start your day off right.

What healthy breakfast foods can be fixed quickly?

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.

What are some other healthy breakfast ideas?

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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Written by Terri Murphy, RD, LD, CDE.
Published by RelayHealth.
© 2009 RelayHealth and/or its affiliates. All Rights Reserved.