Starting the day with a wholesome meal is essential for leading a healthy lifestyle, and for kids with Type 1 Diabetes (T1D), who must manage their blood sugar levels daily, breakfast is especially important.
A balanced breakfast not only gives your child’s body the nutrients it needs to function, but it also improves their memory, balances their mood, and gives them the energy they need to attack chores with excitement and focus.
This article explores the significance of a healthy breakfast for kids with T1D and offers 8 breakfast recipes that are both child and diabetes-friendly to ensure an excellent start to the day.
Best Types of Food to Have in the Morning
The right breakfast can enhance overall well-being by delivering long-lasting energy and regulating blood sugar.
We’ve highlighted below the recommended foods for children with diabetes so they can get the day started in the best way possible.
- Whole Grains
Whole grains have more fiber than refined grains, which reduces the rate at which glucose is absorbed and lessens the likelihood of sharp blood sugar increases.
Complex carbs included in whole grains like quinoa, brown rice, whole wheat bread, and oats slowly release energy throughout the morning, enabling better blood sugar regulation.
- Lean Proteins
Lean proteins help maintain blood sugar levels and provide your child with long-lasting energy when you include them in their breakfast. Proteins induce fullness and have less of an effect on blood sugar. (It’s important to note that protein does affect BGL, but many people tend to not include protein in their insulin dosing calculation. If you want to include things like protein and fats, you can check out the Warsaw Method Calculator.)
Eggs, low-fat dairy products, lean meats, poultry, fish, tofu, and legumes are all excellent sources of lean protein.
- Healthy Fats
Healthy fats can help slow down the digestion of carbohydrates, minimizing sudden spikes in blood sugar, which is important for overall health. Foods like avocados, almonds, seeds, and olive oil provide long-lasting energy and a feeling of fullness.
- Low-Fat Dairy Products or Dairy Substitutes
Protein and calcium are provided by low-fat dairy products or dairy substitutes (such as unsweetened almond milk or soy milk) without the addition of additional saturated fats. They can be incorporated into your child’s breakfast as a source of protein and nutrients.
- Fiber
Fiber is a nutrient that is good for people with diabetes because it slows down the absorption of glucose and encourages more gradual increases in blood sugar levels. Also, high-fiber foods help your child feel full, which can help in portion control.
Whole grains, legumes, vegetables, and fruits with edible skins or seeds are among the foods high in fiber.
- Fruits
While offering important vitamins, minerals, and fiber, fruits also contain natural sugars. The fiber in whole fruits helps slow down the absorption of sugars, so choose them over fruit drinks or processed fruit products.
- Vegetables
Vegetables are high in fiber, vitamins, and minerals yet low in calories and carbs.
For added nourishment, you can add vegetables to omelets, smoothies, or whole-grain wraps.
Consider that balance and portion management are the keys to a breakfast that is suitable for children with diabetes. It should contain a variety of protein, complex carbs, healthy fats, dairy or substitutes, veggies, and whole fruits.
Always remember that everyone has different nutritional demands. Try out different combinations to see which ones suit your child’s taste and blood sugar control the best.
8 Breakfast Ideas for Children with T1D
Below are 8 recipe ideas for breakfasts that you can feel good about giving your child with type 1 diabetes. Note that the ingredients and nutritional information are estimates. You should calculate them yourself as you make them to be more accurate. Always consult with your doctor when determining insulin dosages based on your insulin sensitivity factor (ISF) and carb ratio (CR).
1. Avocado & Egg Toast
Ingredients
- Avocado – 1/4
- Ground pepper – 1/4 tsp
- Salt to taste
- Whole-wheat bread, toasted – 1 slice
- One large egg
- Green onion, sliced (Optional) – 1 tbsp
Preparation
- In a small bowl, mix the salt, pepper, and avocado. Gently mash.
- Fry the egg.
- Add the avocado mixture and fried egg to the toast.
Estimated Nutritional Information
- Calories: 250g
- Carbohydrates: 20g
- Fiber: 7g
- Protein: 10g
- Fat: 15g
2. Cheese and Egg Quesadilla
Ingredients
- Whole-grain tortilla – 1
- Low-fat shredded cheese – 1/4 cup
- Egg, beaten – 1
- Sliced vegetables (bell peppers, tomatoes) – 1/4 cup
- Olive oil as needed.
Preparation
- Beat the egg in a bowl.
- Pour the egg into a hot pan, scramble it, and set it aside.
- Lay the whole-grain tortilla down, then equally distribute the scrambled egg and shredded cheese.
- To form a half-moon, fold the remaining tortilla over the egg and cheese.
- The quesadilla should be carefully placed in a skillet and cooked for two to three minutes on each side, or until the cheese has melted, before serving.
Estimated Nutritional Information
- Calories: 300 kcal
- Carbohydrates: 25g
- Fiber: 4g
- Protein: 17g
- Fat: 15g
3. Banana Nut Oatmeal Bowl
Ingredients
- Rolled oats – 1/2 cup
- Water or milk (dairy or unsweetened almond milk) – 1 cup
- Banana, sliced – 1 small
- Chopped nuts (almonds, walnuts, or your choice) – 1 tbsp
- Cinnamon – 1/2sp
- Vanilla extract – 1 tsp
Preparation
- Bring the water or milk to a mild boil in a small saucepan.
- Add the rolled oats to the boiling liquid and stir.
- Let simmer for about 5-7 minutes, or until the oats reach the appropriate consistency, on low heat, stirring occasionally. The cooking process will take less time if you use quick oats.
- Add the cinnamon and vanilla extract to add more flavor.
- Serve the oatmeal with a sliced banana, chopped nuts, and muesli on top.
Estimated Nutritional Information
- Carbohydrates: 35g
- Fiber: 5g
- Protein: 6g
- Healthy Fats: Varies based on the type and amount of nuts used.
4. Veggie Wrap
Ingredients
- Whole wheat or low-carb tortilla – 1
- Eggs, beaten – 2
- Diced bell peppers (mixed colors) – 1/4 cup
- Diced tomatoes – 1/4 cup
- Chopped spinach or kale – 1/4 cup
- Grated low-fat cheese (cheddar, mozzarella, or your choice) – 1/4 cup
- Avocado, sliced – 2 slices
- Salt and pepper to taste
- Olive oil or cooking spray as required
Preparation
- Heat a small amount of olive oil, add the diced bell peppers, and sauté until they begin to soften.
- Then add the chopped kale or spinach and diced tomatoes. Cook the vegetables for 2 to 3 minutes.
- Scramble the eggs and combine them with the vegetables. Add pepper and salt to taste.
- Take a whole-wheat tortilla and add a spoonful of the scrambled egg and vegetable mixture in the center of it. Garnish with the grated cheese and sliced avocado.
- To make a wrap, fold the tortilla’s sides inward and then roll it up.
Estimated Nutritional Information
- Calories: 300 kcal
- Carbohydrates: 20g
- Fiber: 6g
- Protein: 18g
- Fat: 15g
5. Green Smoothie
Ingredients
- Unsweetened almond milk – 1 cup
- Baby spinach – 1/2 cup
- Avocado (ripe) – 1/4 slice
- Cucumber (peeled and chopped) – 1/4 cup
- Celery (chopped) – 1/4 cup
- Small green apple (peeled, cored, and chopped) – 1/2
- Chia seeds – 1 tbsp
- Cinnamon – 1/4 tsp
Preparation
- Blend all ingredients together in a blender until smooth and creamy.
- Add water as needed.
Estimated Nutritional Information
- Calories: 180 kcal
- Carbohydrates: 17g
- Fiber: 8g
- Protein: 3g
- Fat: 11g
6. Apple Cinnamon Pancakes
Ingredients
- Whole-wheat flour – 1/2 cup
- Oat flour – 1/2 cup
- Baking powder – 1 tsp
- Cinnamon – 1/2 tsp
- Pinch of salt
- Almond milk (unsweetened)- 1/2 cup
- Egg – 1
- Cooking spray or extra oil/butter for cooking
Preparation
- Combine whole wheat flour, oat flour, baking soda, cinnamon, and a dash of salt in a basin.
- Then combine egg and almond milk, adding water as necessary.
- Grease a pan just a little with butter or oil and cook the pancakes as usual.
Estimated Nutritional Information
- Calories – 300 kcal
- Carbohydrates – 45g
- Fiber – 6g
- Protein – 9g
- Fat – 9g
7. Rainbow Yogurt Bowl
Ingredients
- Plain Greek yogurt (unsweetened) – 1/2 cup
- Mixed berries such as strawberries, blueberries, raspberries – 1/4 cup
- Diced kiwi – 1/8 cup
- Orange segments – 1/4 cup
- Sliced banana – 1/4 cup
- Chopped nuts (almonds, walnuts) – 1 tbsp
- Chia seeds or flax seeds – 1 tsp
Preparation
- Add the Greek yogurt to a bowl.
- Add the fruit to the yogurt.
- For more crunch, sprinkle the chopped nuts over top.
- Add some flaxseeds or chia seeds.
Estimated Nutritional Information
- Calories: 250 kcal
- Carbohydrates: 32g
- Fiber: 7g
- Protein: 12g
- Fat: 9g
8. Yogurt Berry Parfait
Ingredients
- Greek yogurt (plain, unsweetened) – 1/2 cup
- Mixed berries (blueberries, strawberries, raspberries) – 1/4 cup
- Granola (choose a low-sugar option) – 1 tbsp
Preparation
- Start by layering half of the Greek yogurt at the bottom of a glass or bowl, followed by a layer of mixed berries.
- Add some granola on top of the berries.
- With the leftovers, repeat the layers and enjoy.
Estimated Nutritional Information
- Carbohydrates: 25g
- Fiber: 4g
- Protein: 12g
- Healthy Fats – Varies based on the type and amount of granola used.
Breakfast is More Than Just a Meal
Breakfast allows us to start the day with energy, fuelling the body with the necessary nutrients, and even affecting mood and cognitive performance.
Children with diabetes can ensure stable blood sugar levels and sustained energy throughout the morning by choosing the correct combination of complex carbohydrates, fiber, protein, and healthy fats.
As such, prioritizing a healthy breakfast is crucial to ensuring the best start to the day and the route to a healthy future.