Mix and Match Breakfast!

During the Meal Planning workshop, I shared a handout that I had created several years ago.  In this hand out I had a mix and match breakfast chart to help you design your own breakfast.  Remember Breakfast is the most important meal of the day because it kick starts our metabolism and gives us the energy needed to get going through out the day.  It is also very important for diabetics to eat breakfast to help their blood sugar stay in the range for optimal health.

For a diabetic,  breakfast should be eaten at approximately the same time everyday and should include the same number of carbohydrate servings each day.

Things to thinks about when looking at breakfast

·         Variety is important

·         Watch your egg intake (7 or less a week)

·         Bacon is a fat not a meat so limit what you eat

·         Look for whole grain choices

·         Carbohydrates in breakfast cereals vary depending on the amount of sugar.  Read your label to calculate how much cereal equals 15 grams of carbohydrates

·         Sugar-free Jellies and Jams still contain carbohydrates, so read your label to find out how much is equal to 15 grams

·         When balancing carbohydrates using the 50/50 plate, one carbohydrate serving does not need to be balanced because your body has been fasting.

The carbohydrate foods should be placed on the left side of the plate and the non-carbohydrate foods on the right.  Is your plate balanced?

Here is the chart that was in this handout.  Many of the attendees felt they would post this on their refrigerators.  If you would like a copy of the handouts from this workshop, contact the Extension Office at 461-0562