Many people complain that they do not have the time to eat a healthy breakfast. As we all know, breakfast is the most important meal of the day. Most of us have had nothing our stomachs for at least 8 to 10 hours, and we need the boost of a good meal to get us going. You wouldn't drive your car if it didn't have any gas, nor should you push your body until you have fuel to energize it! A healthy breakfast should include a protein, such as milk, cheese, eggs, yogurt, or peanut butter; a carbohydrate, which can be in the form of a muffin, waffle, bread, cereal (hot or cold), or pancakes; and a fruit, fresh, canned, cooked, or juiced. It's also a good idea to take multi-vitamins in order to compensate for some of the nutritious food you might be missing in your daily food plan.
If you plan ahead and set out the tools and ingredients to make a good breakfast, you can do it! The night before, set the table, get out the toaster or blender and lay out any ingredients that do not have to be refrigerated. Keep the refrigerated items in a special spot in the fridge so they are easy to grab. If you have to eat on the run, pack a healthy breakfast the night before. For instance, you can pack peeled hard boiled eggs with a slice of homemade coffee cake, or a muffin or scone and a small piece of fruit. This can all be prepared the night before so you can eat on the way to work or at your desk.
Some people prefer to eat smaller meals throughout the day instead of three larger meals, making up breakfast, lunch and dinner. If you prefer to have smaller, more frequent "feedings," just be sure that you consume foods that are good for you and not doughnuts and coffee! Plain, nonfat yogurt, combined with a tablespoon of fruit jam or a sliced banana, accented with a drop of vanilla extract and a dash of nutmeg, makes a satisfying quick meal. Muffins or a slice of bread or quick bread, a scone, or a small bagel, spread with sugar-free peanut butter or low fat cream cheese and jam, along with an orange, grapefruit half or a half cup of natural applesauce, is filling and satisfying.
For a change of pace, top your pancakes or waffles with natural applesauce. When you have the time, make a stack of pancakes and waffles and freeze them in a plastic freezer bag with waxed paper between them. For a fast breakfast, reheat frozen pancakes or waffles in the toaster. There is no need to defrost them. Frozen pancakes can also be microwaved until hot. Top a toasted English muffin with cheese slices and place on a paper plate in the microwave for 30 seconds, or until melted. Enjoy the cheese-topped muffin with a dish of fresh berries of your choice.
Oatmeal, prepared with a tablespoon of raisins and a dash of cinnamon and nutmeg, and cooked in the microwave is filling, nutritious and so comforting. Top with a sliced banana and enjoy with a cup of coffee for a real, home-cooked, satisfying meal!
Breakfast nogs are also delicious, satisfying, and supply the full benefit of a nutritious breakfast when prepared with orange or pineapple juice, plain nonfat yogurt, a sliced banana and/or strawberries and 1 teaspoon of vanilla extract. If desired, some wheat germ can also be added to the blender or food processor. Whirl until smooth and enjoy a quick, healthy breakfast. By preparing it yourself, you know what goes into it and can change the flavors to suit your taste. Be sure to rinse out the blender or food processor to prevent a tough cleanup job later on.
The Diabetic Goodie Book
