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  • Writer's pictureA.J. Johnson

How dietitians fuel for the morning

Updated: Oct 13, 2018

Creating a healthy breakfast each morning is one of my favorite things to do. Weird right? I adore my kiddos and my hubby and I get a real sense of satisfaction knowing my family is well fueled for a busy day.

Breakfast is so much more important to me than it ever was. If you're a diabetic or you've ever been a prediabetic, you know, breakfast is key to getting your blood sugar levels under control.

Even if you’re not diabetic, stabilizing your blood sugar is a wise goal. Maintaining a steady blood sugar level can help you lose or manage weight and cut cravings that may lead to selecting unhealthy snack foods.

Eating satisfying, regular meals throughout the day will help you maintain stable blood sugar levels.

Healthy Breakfast is Key to a clear mind & an energetic body

Start your day with a healthy breakfast that will keep you on an even keel until lunch. Drink a cup of green tea with your breakfast, as the polyphenols in this beverage have been shown to slow the metabolism of glucose.


Whole grains are good sources of fiber, which does not raise blood sugar levels. Fiber also fills your stomach for a modest number of calories. Try oatmeal for another healthy breakfast option. A 1/2-cup serving of whole-grain oatmeal, which contains 150 calories, supplies 5 grams of protein, 3 grams of fat and 27 grams of carbohydrate, 4 grams of which are from dietary fiber. Boost the protein content of your breakfast with some chopped nuts, and add fiber with sliced apple, another low-glycemic fruit. Mix some cinnamon into your oatmeal, which in a study published in “Diabetes Care” in 2003, improved blood-glucose readings in people with diabetes.


Although you may steer clear of eggs because of their high cholesterol content, you can safely eat up to four eggs a week without raising your risk of heart disease, reports An omelet made with one large egg contains 94 calories, with 6.45 grams of protein, 7 grams of fat and less than a gram of carbohydrates. To round out this blood-sugar-stabilizing meal, mix some chopped vegetables into your omelet, such as broccoli or bell pepper, which fall low on the glycemic index and are full of fiber. Serve the omelet with a slice of sourdough toast, which is also low-glycemic, and a piece of fresh fruit, like half a grapefruit.

Repurpose Your Leftovers

Sure, you've heard of breakfast for dinner -- but how about dinner for breakfast? If you're eating healthy dinners rich in protein, you've got the basis for a healthy breakfast, too. Place some thinly sliced grilled chicken or lean steak over some avocado toast for added protein, or use leftover veggies to make a breakfast salad, topped with a soft-boiled egg. Getting creative with your leftovers adds more variety in your diet, and makes meal prep easier, since you can turn one meal's worth of cooking into multiple meals

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