It's past midnight. You're out of clean clothes, and you haven't finished that report for work. Though the alarm clock will ring in six hours, you cram in a load of laundry and spend another bleary-eyed hour at the computer. It's the only way to stay on top of a busy life, right? While skimping on sleep may seem like a good idea in the short run, it can have serious long-term consequences. Scientists warn that too little shut-eye may raise type 2 diabetes risks. And if you already have diabetes,...
But good general advice to follow is to keep your carbs consistent -- eat the same amount at breakfast, lunch, and dinner to keep blood sugar from spiking or dipping too low. Weisenberger recommends 45 grams as a target for the three main meals of the day. "If you go lower than 30 grams at a meal, it's going to be really hard to get all the nutrients you need, such as fiber and phytochemicals," the health-boosting nutrients in fruits and vegetables.
This sample meal plan provides 1,400 calories. Supplement with healthy snacks to reach your personal calorie goals.
If you're rushed in the mornings, make breakfast a snap with mix-and-match prepared items such as hardboiled eggs, nuts or seeds, a part-skim cheese stick, peanut butter, or yogurt for protein; toast, crispbread, or unsweetened instant oatmeal for whole grains; plus any kind of fruit -- dried fruit, a banana, an apple.
Avocado Toast and Egg
Café au lait made with a half cup 1% milk
Avocado Toast and Egg
This has to be one of the most satisfying, easy breakfasts around, thanks to a helping of fiber from the avocado and whole-grain bread. For an extra flavor kick, sprinkle with Cajun seasoning or smoked paprika.
Makes 1 serving.
1 slice 100% whole grain bread
salt and pepper
1. Toast bread. Scoop out avocado and mash onto toast. Top with a poached or soft-boiled egg and sprinkle with salt and pepper.
Per serving: 235 calories, 10 g protein, 19 g carbohydrate, 14 g fat (3 g saturated fat), 164 mg cholesterol, 7 g fiber, 3 g sugar, 194 mg sodium. Calories from fat: 52%
Getting out of the two-slices-of-bread sandwich rut can be an easy way to control carbs. Stick to a small whole wheat pita or enjoy some rye crispbreads alongside a protein- and veggie-loaded salad or soup for a satisfying midday meal.