What’s For Breakfast? How about a Snack?

It is a well known fact that breakfast is considered to be the most important meal of the day, and unfortunately is one that many people miss in today’s busy society. And if you have diabetes, it can be even more difficult to work out what you can eat and how easy it would be prepare if you have time constraints. Having to count calories, carbohydrates, and fat content, can all make it near impossible at times to work out what the healthy options are. Once you have experience in counting though, eventually it will be much easier for you to calculate faster and more efficiently.


A good breakfast could consist of a fried egg,  piece of cinnamon toast and a sausage patty, which when all added up, totals up to 490 calories, with 31 grams of fat, and 34.4 carbohydrates. This is not a bad option, but if your blood glucose is a little high, you should explore a healthier option. For example, a breakfast consisting of 1 poached egg, 1 slice of toasted white bread and 3 slices of bacon, adds up to the lesser figures of 238 calories, 13.8 grams of fat and only 12.7 carbohydrates. Still too high? Then a great option is 1 egg white omelet, 1 slice of ham, and 1 slice of toasted mixed grain bread. The count for this breakfast is only 137 calories, 3.7 grams of fat, and 13.6 carbs! And it is not difficult or too time consuming to prepare this breakfast. Just remember that if you butter your toast, the calories and grams of fat will be a little higher. Allow 36 calories and 4.1 grams of fat for the butter.


That’s breakfast taken care of, now consider what the best foods for snacking are if you have diabetes. While snacks during the day can boost your energy, it is important to choose your snack foods wisely to avoid any major effects on your blood sugar levels. It is best to avoid sugary or salty snacks, and instead opt for fruits, vegetables, and whole grains. They will give you the necessary energy and also help fill you up. Importantly, it is the size of the portions which will be the key to keeping good control of your blood glucose.


Some snack foods with less than 5 grams of carbohydrate include:


  • 15 Almonds
  • 3 celery sticks with 1 tablespoon of peanut butter
  • 1 cup of light popcorn
  • 1 frozen sugar-free popsicle
  • 1 hard boiled egg

Snack foods with approximately 10-20 grams of carbohydrate include:


  • ¼ cup dried nut and fruit mix
  • 1 small apple or orange
  • 3 cups of light popcorn
  • 2 rice cakes with 1 tablespoon of peanut butter
  • ½ cup tuna salad with 4 saltine crackers

Foods with 30 grams of carbohydrate


  • ½ peanut butter sandwich with 1 slice whole wheat bread, 1 tablespoon peanut butter and 1 cup of milk
  • ¾ cup of berries with 6 oz of light yogurt
  • 1 English muffin with 1 teaspoon of margarine, low-fat
  • 1 banana and 1 tablespoon of peanut butter
  • ¾ cup whole grain cereal and ½ cup fat-free milk


These lists are not exhaustive, but will give you some ideas on what the healthy breakfast and snacking options are.


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