Ready? Set? Breakfast!

The right morning meal can help control your blood sugar levels.

Health Monitor Staff

Are you a breakfast skipper? Reconsider your rise-and-shine routine: A morning meal, especially one rich in protein and fiber, can control blood sugar levels in people with diabetes and keep your energy up throughout the day.

Breakfast Smoothie
Blend 1 cup fat-free milk or plain nonfat yogurt with ½ cup fruit, such as bananas, strawberries or blueberries.

Make it more filling! Add 1 tsp of wheat germ, natural peanut butter or nuts; blend with ice.

Plain, Nonfat Yogurt
Greek yogurt is a standout: It’s calcium-rich and has twice the protein content of regular yogurts. Top with fresh fruit or whole-grain granola.

Make it a parfait! Layer ½ cup nonfat yogurt, ½ cup berries and some chopped pecans.

100% Whole-Wheat Bread or English Muffin
Toast and top with 1-2 Tbsp natural peanut or almond butter—the combo of protein and healthy fats will keep you full.

Mix ¼ cup quick oats with ½ cup low-fat milk; microwave for about a minute. Stir in a sprinkle of cinnamon. Top with fruit and a small handful of nuts.


Ready-to-Eat Cereal
Look for whole-grain options that are low in fat and sugar, and contain at least 5 grams of fiber. One example: shredded wheat.

Breakfast Burrito
Using a nonstick skillet and cooking spray, scramble an egg with onions, green peppers and spinach. Add lean meat, like turkey bacon. Place in a whole-wheat tortilla, sprinkle with nonfat Cheddar and add 1 Tbsp of salsa.

March 2014