What’s For Breakfast?

breakfast ingredients

You’re Busy.  Let’s get to it.
“What is the best breakfast?”

I get this question all the time.  My answer is this, the best breakfast is one that has a significant source of fiber, a little bit of fat and a little bit of protein.  I will give you a list of great choices from each of those categories and then you will have the magic formula for the “best breakfast”!

Pick at least one food in each group, aim for around 3 choices total. Pay attention to how hungry you are and when you start to feel full.

Great Fiber Sources:
Pear or Apple, 1c berries ~5-7g fiber
1 fruit serving 3-5g fiber
1 c cooked Steel Cut Oats/Oatmeal -4g fiber
1 slice whole grain bread ~3-5g fiber
2 Tbsp ground flaxseed 4g fiber

Fat and Protein sources:
1/2 avocado (has 5g fiber!)
1 Tbsp Peanut Butter
1 oz almonds (about 22, has 3.5g fiber!)
1 egg – 7 grams of protein
1 oz cheese – 7 grams of protein
1/4c or 2 oz tofu – 8 grams of protein
4-6 oz yogurt (choose yogurt with fat)

These lists are not all inclusive, just enough to get you started!  Veggies are always fun additions to breakfast as well.
Here are some of my favorite breakfasts:

  • 1 slice Dave’s killer wheat bread with 1 hard egg, 1 slice of havarti cheese and fresh, cooked spinach
  • 1 slice Dave’s killer wheat bread with peanut butter and pear
  • Green Smoothie  click for recipe
  • 1c cooked steel cut oats with sliced banana and cinnamon, handful of almonds
  • Dave’s Killer wheat bread with avocado spread on it, 1 c berries.

OK, here it is, my favorite breakfast of all time and I only ever get it in Costa Rica because I’m pretty sure I could never make it as good……
Gallo Pinto, Scrambled Eggs, and Fruit.   If you know how to make Gallo Pinto and you are willing to give me your recipe, I will love you forever. There are tons of recipes on the internet, but I need one that’s tried and true!

Also, you can see I just love Dave’s Killer Bread, I do not get any kickbacks if you buy it!!! You can choose your favorite whole grain bread.  Make sure the first ingredient, IS a WHOLE grain.
OK, that’s all the time YOU have for today – cuz’ you one busy professional!  If you want more help and individualized recommendations, click the link below.
I’ll be in touch again soon,

Let’s Get Started

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Even though diabetes is present in your life, there is hope. Hope that harmony between you and diabetes can be attained.

Angela Manderfeld, RD

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