Diabetes and breakfast



Building a healthy breakfast:

To build a balanced breakfast meal, choose one food from each of the following food groups to build your plate:

  • 1/4 High-fibre carbohydrates
  • 1/4 Lean proteins
  • 1/2 Vegetables and fruit
  • Small amount of healthy fats

Here are some food examples of each group:

Group 1: High-fibre carbohydrates

  • Oat bran
  • Bran cereal
  • Low GI, low fat muesli
  • Wholegrain bread

Group 2: Lean proteins

  • Low fat milk
  • Low fat yoghurt
  • Baked beans
  • Egg

Group 3: Vegetables and fruit

  • Raw vegetables
  • Raw fruit
  • Dried fruit (in small servings)

Group 4: Healthy fats

  • Seeds
  • Nuts
  • Avocado
  • Peanut butter
  • Humus
  • Olive oil
  • Canola oil

Please consult with a registered dietitian to obtain a meal plan specific to your individual requirements.


FrittersTop tip: Don’t skip brekkies

After 8 to 12 hours without a meal or snack, breakfast is your body’s first chance to refuel its energy levels and replenish its blood glucose stores. Eating a balanced meal with the right mix of carbohydrates, proteins, healthy fats and vegetables or fruit helps to provide a sustained release of energy, keep your blood sugar levels stable and delay hunger symptoms for several hours. Plus, research has shown that breakfast eaters tend to have improved nutrient intake, a healthier body weight and improved ability to concentrate. So, if you’re not eating breakfast regularly, consider this your wake-up call.

This information is not intended for use as a substitute for professional medical advice, diagnosis or treatment. Please visit your healthcare professional for advice specific to your individual requirements.


Read the rest in this series:

This information was brought to you by www.picknpay.co.za

Pick n Pay is committed to promoting health and wellbeing among South Africans and employs the services of a registered dietician to provide food and nutrition related advice to the public. For your nutrition and health related queries, contact healthhotline@pnp.co.za or toll free on 0800 11 22 88

For more fantastic information on diabetes and nutrition, visit Pick n Pay’s Health Corner.


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