Patient was educated on planning for breakfast on ADA diet as follows:
- Plan to have around an average of 300 – 350 calories on your breakfast. This calorie measure could vary depending upon sex, activity levels, calorie requirement, and other factors guiding your maximum daily calorie allowance.
- Men have more muscle mass and therefore, could have a higher calorie requirement. Also, individuals with active lifestyle need more calories versus someone with a sedentary lifestyle.
- Plan to have a decent blend of protein, fiber, healthy fats, and complex carbohydrates for your breakfast.
- Some examples of an ADA breakfast could be as follows:
- Make scrambled egg in the microwave, wrap the egg in a whole wheat tortilla with baked beans and tomatoes.
- Add a half cup of low-fat milk to one fourth cup of oatmeal and cook it in the microwave for 2 minutes. Add some fresh fruit to it, such as, an apple or a peach or some pineapple chunks.
- Crack an egg and sprinkle some garlic powder & ground pepper. Cook mixture in microwave for one and half minute, until the eggs are cooked. You can choose to sprinkle a tablespoon of low-fat cheese or cottage cheese. Have it alone or with a slice of whole grain bread.
- Make a toast with a slice of whole wheat bread. You can sprinkle some low -fat cheese or cottage cheese with a tablespoon peanut butter.
- Add one -half cup of cottage cheese to a cup of sliced fruit mix, such as, peach, berries, and pineapple. You can choose to add some nuts to this mix.
- Make a smoothie by mixing one-half cup of low-fat yogurt, one-fourth cup of low-fat milk in a blender. You can choose to add one sliced apple or a pear to this mix.
