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This article was originally published in Diabetes Health in September, 2005.
Many people know that it is beneficial to eat your morning meal, but it can be challenging for many reasons. Breakfast is not the meal to miss, especially when you feel stressed, since it can set the mood for the entire day. The truth is that what you eat for breakfast may be more important than if you eat breakfast at all.
Following is a list of major obstacles to eating breakfast along with some information and healthy meal ideas:
1. I’m too busy
It really doesn’t take long to eat a meal; the preparation is what requires time. The trick is to establish a routine and have a plan. It’s okay to eat the same meal repeatedly; in fact, many people rotate two basic meals, depending on how much time they have in the morning.
2. I’m not hungry
Some people’s stomachs do not easily accept food early in the morning, especially people who take many medications. It is not necessary to eat immediately after arising, but waiting more than one or two hours or until lunch is not desirable. Try a few nuts or a piece of cheese even if you don’t feel hungry.
3. I wake up too late
If you need to leave your house without eating, bring a snack that you can eat either as you travel or at a break. Some easy on-the-go snacks are a few nuts, a cheese stick, some jerky, several grapes, a small banana or other small piece of fruit, a few crackers. Meal replacements are also helpful on those rushed mornings.
4. I don’t like breakfast foods
That’s easy—don’t eat them. Eat leftovers or heat up some soup, some beans, chicken salad, pasta, green salad with turkey or cheese, a meat or peanut butter and sugar-free jam sandwich.
5. My blood glucose is high
By learning to adjust your rapid-acting insulin to match your blood glucose and the carbs you plan to eat, you should be able to eat breakfast. If you do not take insulin or oral medications, it will take time for your blood glucose to come down unless you are able to walk or do some physical activity. You may find that by eating some protein and healthy fat, your blood glucose may decrease more quickly and keep you satisfied.
For Hectic Days
These “ready to eat” or “heat and eat” foods require little to no preparation or cleanup.
For Routine Days
These foods require minimal preparation, cooking and cleanup. To save even more time, purchase pre-cut vegetables and fruits.
For Leisurely Mornings
Try these meals on weekends or when you have a little extra time to cook.
Diabetes Health is the essential resource for people living with diabetes- both newly diagnosed and experienced as well as the professionals who care for them. We provide balanced expert news and information on living healthfully with diabetes. Each issue includes cutting-edge editorial coverage of new products, research, treatment options, and meaningful lifestyle issues.