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How to Fit a Healthy Breakfast into Your Busy Day

How to Fit a Healthy Breakfast in to Your Busy Day


Updated May 27, 2014

How to Fit a Healthy Breakfast into Your Busy Day
Carlos Davila/Getty Images

People are busy these days. Everybody has more than they can handle, juggling jobs, families, kids, etc. Convenience foods and fast food meals can be real time-savers -- but at what cost to your health? If you have type 2 diabetes, you owe it to yourself to eat healthy, nutritious meals.

Pre-packaged convenience, or fast foods, are often high in calories, sugar, salt and fat and low in nutrients. If you rely heavily on these foods, you can really be sabotaging your weight loss efforts and health.

Cooking more of your meals at home can give you better control over your diet and your blood glucose levels.

Who has time to make meals at home every day, though? Well, with a little planning and some streamlining of your everyday routine, you can fit in more than you think.

For example, how can busy people make sure they have a good breakfast? Many people are in such a rush in the morning that breakfast is no more than a doughnut, a quick bowl of cereal or maybe nothing at all. Sometimes, that option becomes a quick trip through a drive-thru fast food joint for a greasy heavy breakfast sandwich.

I was one of those people too. Either I was grabbing a few packaged "breakfast bars" as I ran out the door or I was ordering a little grease-stained bag of breakfast from a drive-thru window. Or worse, I was stalking the coffee cart at work, looking for that box of sugary doughnuts. No wonder I was overweight and prediabetic.

These days, I make an effort to have a decent breakfast, even though my life is no less hectic than it was before. To make this happen, I've had to make some changes in my morning routine.

Now I get up 15 minutes earlier than I used to. This gives me time to cook something quick for breakfast. Either I'll have an egg, fried with a little olive oil, and a slice of unbuttered whole grain toast or a bowl of oatmeal. I take the time to cook real oatmeal. Packaged instant oatmeal, although quick, doesn't have the heart healthy fiber of regular oatmeal, plus it often has a lot of sugar in it. Real oatmeal only takes five minutes to cook. It provides fiber, and I usually toss in some walnuts or almonds for protein, and maybe a tablespoon of dried cranberries. It's quick, hearty and keeps me full until lunch.

Speaking of lunch, that's another advantage to making a quick breakfast at home. While it's cooking, I have time to pack myself a nutritious lunch. It's a win-win situation.

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