Jewels Doskicz is a registered nurse, freelance writer, patient advocate, health coach, and long-distance cyclist. Jewels is the moderator of Diabetic Connect’s weekly #DCDE Twitter chat, and she and her daughter both live healthfully with type 1 diabetes.
You've probably heard that a healthy breakfast is important. But that doesn't necessarily mean you've taken the steps to make it part of your regular routine.
I get it: Mornings can be hectic with everyone trying to get ready and out the door. Hitting the snooze button too many times may cause you to cruise out of the house without breakfast in hand. How can a healthy breakfast fit into the picture?
If you find yourself turning up empty handed and hungry on your way to work it's too easy to fall into the fast food trap. Breakfast truly does matter. Fueling the body for the start of a new day is key—particularly when living with diabetes.
4 tips to make sure you get a healthy breakfast
1. Plan a stash. All healthy diets begin with frequent small meals. If you are a weekend shopper, buy your produce for the week and make a bag for your desk at work. Having oranges, apples, avocado, kiwi, bananas, and other fresh non-refrigerated items on hand is easy. Throw in raw almonds, walnuts, pecans, a few packets of almond butter, and soy, almond, or coconut milk and your snack drawer is set. If you arrive without breakfast, you won't be counting quarters for the vending machine.
2. Be predictable. If you are Type A personality (like myself), breakfast is probably always made at home and is not a big production. My morning always starts with coffee and a piece of my favorite gluten-free toast with peanut butter. Predictable, yes—but that also equates to predictable blood sugars. Most people with diabetes are insulin resistant in the morning and therefore look toward lower-carbohydrate breakfast options. I always exercise after eating and have a second breakfast when I'm more carbohydrate tolerant.
3. Prepare lunch the night before. Packing dinner leftovers into containers for the next day's lunch is always helpful. Getting kids involved in packing their lunches to store in the refrigerator makes time for a more relaxed morning, allowing ample time to focus on breakfast (and may just leave your kitchen a little cleaner, too).
4. Get protein. Nutritionists hold one thing in common when it comes to dishing up breakfast: protein. Whether your protein source comes from milk, yogurt, cottage cheese, kefir, eggs, or peanut butter, it should be found somewhere. Protein helps stabilize blood sugars.
How do you make sure you have a healthy breakfast routine?