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Diabeat-it Food Ideas

Fuel up on breakfast

Why eat breakfast?
Improved Performance
Studies show that people who eat breakfast concentrate better and solve problems faster.

Weight Loss and Maintenance
Skipping breakfast may lower your metabolism (how fast your body burns food for fuel) and cause you to burn fewer calories during the day.

Appetite Control
Studies show that people who eat breakfast are more likely to eat smaller portions and snack less during the day.

Blood Glucose Control
If you have diabetes, eating breakfast can help to manage blood glucose (sugar) levels.

Breakfast Ideas
1. Yogurt with cereal topping—the higher the dietary fiber the better.
2. Breakfast burrito—make these ahead and store in freezer or refrigerator. Combine your favorite ingredients—eggs, low fat meats, vegetables, and a small amount of cheese. Top with salsa and low fat or fat-free sour cream.
3. Whole wheat pancakes with fruit topping—make your own pancakes, freeze, and reheat in toaster.
4. Low fat cottage cheese and fruit (fresh or canned).
5. Whole wheat waffles with peanut butter—great when short on time. Eat on the way to school or work.
6. Fruit smoothie—combine milk or yogurt, some vanilla, and your favorite fresh or frozen fruit.
7. French toast with fruit topping such as applesauce — make your own French toast, freeze, and reheat in the toaster.
8. Scrambled eggs cups—combine your choice low fat meats, vegetables, and eggs. Place in muffin cups and top with a small portion of cheese. Bake at 350 degrees for 20 minutes. Make ahead and microwave in the morning. Enjoy with whole wheat toast.
9. Waffle pizza—top whole wheat waffle with peanut butter, jelly, and banana slices. Great for kids.
10. Oatmeal with low fat milk and raisins.
11. High fiber cereal and low fat milk.
12. Cereal with fruit topping.
13. Small bagel and cheese—toast a bagel, top with cheese and melt in the microwave.
14. English muffin and peanut butter.
15. Fruit and two mozzarella cheese sticks.
16. Breakfast bar-many varieties available.
17. Protein bar-watch amount of saturated fat.
18. Sliced melon, ham, and whole-wheat toast.
19. Two whole-wheat toaster waffles, two veggies sausage patties, and small amount of syrup. Similar to the McGriddle, but better for you.
20. Breakfast casserole—similar to # 8 but can be made for the whole family.
21. Tortilla, Peanut butter, and banana or other fruit — another great idea for on the go.
22. Cheese toast, pears, and low fat milk. Toast a slice of whole wheat bread, top with an ounce of cheese, and melt in microwave. Enjoy with canned or fresh pears, and a glass of ice cold low fat milk.
23. Fruit and cream cheese toast—toast a whole wheat slice of bread. Spread on fat free or low fat cream cheese. Top with finely sliced peaches or other fruit. Pour on a little honey.
24. Scrambled eggs with salsa and whole wheat toast.
25. Leftovers.

 



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