Question of the Week: Healthy Breakfast Choices for Special Occasions

The following question was submitted to me for discussion on this week's blog post, "On special occasions, my family usually gets together for a big breakfast.  Now that I have diabetes, I'm not sure what I can eat.  Waffles, pastries, omelets, bacon, or what?  What are the best items I should choose? "

There are sure to be many delicious temptations on special occasions when you family gets together, whether it is for breakfast, lunch, or dinner.  Additionally, when you are not the one preparing the foods, or reading the labels of the foods or ingredients used, it may be a bit overwhelming to make the correct choices.  

As with any meal - be portion-sized minded and try to keep your breakfast balanced to more than just carbohydrates - be sure to have some protein.

Muffins and other baked goods are usually very high in calories and carbohydrates and low in nutritional value.  Best to skip past these.    I

Bagel-Shop Sized Bagels are usually around 400 kcals each and equivalent to at least 4 - 5 Carbohydrate choices.   You can get more "bang" for your carb/calorie buck elsewhere.... Croissants and Brioches are usually made with alot of butter.  Best to find a delicious whole grain bread (and there are many).  Just watch your portion size.  Depending on side - usually one slice equals one serving or carbohydrate choice (15g).  Look for whole grain varieties of english muffins and breads and keep to 1 - 2 carb choices.

Donuts are fried, full of sugar and oil.  They may taste delicious but all they will give you is calories, and carbohydrates and leave you hungry for more.

Look for low fat, low calories varieties of margarine, cream cheese, and jam.  Use them sparingly.  A little goes a long way!

Good Choices:

1.  Egg White Omelet: Add veggies (mushrooms, tomato, peppers, onions) - add a sprinkle of low fat cheddar cheese.  If you like it hot, season with a dash of hot sauce.  Eat with a slice of whole wheat toast!  Full of protein and fiber this will be delicious and filling!

2.  Steel Cut Oats -  (Cooked in water.)  Top it with Fresh Fruit and a sprinkle of almond slivers or walnut halves for crunch.

3.  French toast made with Multi-Grain or Whole Grain Bread sprinkled with Cinnamon.  Watch your portion size with these (2 slices max).

4.  Greek Yogurt:  Fresh Fruit and a Sprinkle of Nuts for crunch.  High in protein and will keep you full!

5.  Whole Grain Ready To Eat Cereal:  Read the labels to ensure you are choosing a whole grain variety and one in added sugars, low fat, and low sodium.  Look for one with more than 3 - 4 grams of Fiber to keep you full.  Top the cereal with cut up strawberries, raspberries, or blueberries for fiber, vitamins, minerals, and antioxidants!

6.  If available, choose turkey bacon, turkey sausage, or chicken sausage it is leaner than regular.  Watch your portions (do I sound repetitive?)!!! - stay to no more than 2 strips or links if possible.  I like to break them up into pieces and sprinkle into an egg white omelet.  It makes a little go a long way!