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Easy Breakfasts for Busy People

There’s always time for a quick breakfast if you stock up on a few simple items. Starting out with a balanced breakfast and eating consistently throughout the day will fuel your body and help maintain good blood sugar control. These breakfasts are designed for people with diabetes but they are ideal for nearly everybody.

To start, choose your base: Then add your toppings:
Quick oats or other cooked whole grain

Mix ½ cup plain quick oats + 1 cup water.
Microwave 2-3 minutes.

1.Choose one of these nuts or seeds:
  • 6 dry-roasted unsalted almonds
  • 10 unsalted peanuts
  • 1 Tablespoon sunflower seeds
2. Choose a milk:

½ cup skim milk, unsweetened soy milk, or unsweetened almond milk

3.Choose one fruit:
  • 1 Tablespoon raisins or dried cranberries
  • ¼ cup fresh berries (blueberries, chopped strawberries)
Whole grain toast or tortilla Choose one:

1-2 slices 100% whole wheat bread or 1 whole grain English muffin

2 unsweetened rice cakes

1-2 soft corn tortillas

Choose one of these topping combinations
  • 1-2 Tablespoons peanut or almond butter + ¼ apple sliced or 1 Tablespoon raisins (if your meal plan allows)
  • 1-2 Tablespoons hummus + 1 sliced hardboiled egg + cucumber slices
  • 1-2 Tablespoons avocado + 1 ounce low-fat cheese + salsa
Yogurt or cottage cheese Choose one:

5-6 ounces fat free plain yogurt, regular or Greek style

¼ cup cottage cheese

Choose one of these topping combinations
  • Small sliced apple or ½ medium banana + 1 Tablespoon toasted sunflower seeds or 1 Tablespoon flax seeds
  • ¾ cup fresh berries or 1 Tablespoon fruit spread or jam (if your meal plan allows) + 6 almonds chopped
  • 2 Tablespoons lowfat granola + 1 Tablespoon shredded coconut

For questions about managing your diabetes and monitoring your blood sugar, talk to your Rite Aid Pharmacist.

Easy breakfasts for busy people


Sources:

“Quick Breakfast Ideas.” American Diabetes Association.
http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/food-tips/quick-meal-ideas/quick-breakfast-ideas.html

“Choose My Plate.” United States Department of Agriculture.
http://www.choosemyplate.gov/

“My Food Advisor.” American Diabetes Association.
http://www.diabetes.org/food-and-fitness/food/myfoodadvisor.html